Category: Richmond, VA

  • 16 Degrees with a 100% chance of bare knees

    One Davillian and one travelling from the south met in the parking lot of Atlee High School for a 16 degree beatdown. Honeydo would have been proud as both PAX members were exposing their knees in this cold weather. This is what transpired:

    COP – All In Cadence in counts of 10, 15, or 20.

    SSH, Don Quixotes, Helicopters, One legged lunges, switch legs, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, LBCs, Heels-To-Heaven, One legged APD, other leg, Rosalitas

    Partner Suicides – One partner runs to first trees as other partner does an exercise. Once back, the other partner runs. Each tree was further so each of the partners ran 3 times and did increasing exercises of of the following.

    • Round 1 – Merkins – 5, 10, 20
    • Round 2 – Jump Squats – 5, 10, 20
    • Round 3 – Burpees – 2, 4, 8

    Balls/Plank to the Wall – Hold yourself in Ball-To-The-Wall. After about 20 seconds, walk self down to Plank-to-the-Wall. Hold for 20 seconds. Walk self to balls and repeat balls/plank.

    Raised APD Dips – In Cadence – (10)

    Pull-up Hangs/Merkins – Alternate between the 2 of us. Pull yourself up and count down from 15. Once you reach 5, start slowing lowering yourself. Then do 10 Merkins of your choice IC. We did 3 rounds of this.

    Suicides – 2 on the basketball court followed by 25 LBC after the first and 25 Freddie Mercuries after the 2nd.

    Plank-O-Rama – All IC – 10 CDD/Merkins, rotate to side for 10 lower hip and raise, followed by 10 back planks with lowering and raising but following by 10 lowering hip and raising on other side. The last was 10 rotating elbow planks. Ended with holding 6 inches for a count of 30.

    COT – Numberarama, Name-O-Rama, Announcements, YHC tooks us out.

    NMS

    Thank you Florence for travelling and joining me for this Respect Eve workout. We only explored a small portion of quite a large AO. Florence arrived a few minutes before YHC arrived and explored quite a bit of the AO before he found YHC parked in the front of the school. A lesson that both PAX members learned this morning is to invest in cold weather gloves. Gloves less than satisfactory for the temperatures of today can make the experience miserable.

    Announcements

    • NYE convergence – This Saturday at Dogpile at 6 AM.
    • The return of the Frozen Triangle is coming to 3 AOs on January 21. Be afraid and ready for an unforgettable morning.

    It was an honor to lead this morning. Well done!

    Gotta Run!

    Phonics

  • LIFO Morning

    It was back to the old stomping grounds for YHC, who was joined, eventually, by 9 other frozen companions. After Handshake completed his double parking spot parking job with the mini-van, this is what went down:

    Mosey around half of the horseshoe into order to collect an oblivious Garbage Plate (LIFO) who ran to the AO from his house. Circle up in front of the school for:

    COP:

    SSH’s, Jazzercises, Helicopters, DQ’s, Fudd (LIFO) arrives, Imperial Walkers, Hand Release Merkins, WW2 Sit-ups, Copperhead Squats

    Mosey to the Horseshoe and get in teams of three for:

    Triple Check:

    Timer runs the horseshoe

    Wilson’s Dying Boxing Cockroaches (Boxer)

    Wilson’s Dying Boxing Cockroaches (Receiver)

    3 Rounds, of course

    Mosey through main parking lot to Lindsay and Lindsay to begin a:

    Lindsey:

    LBC’s and Carolina Dry Docks travelling down Lindsay, Westham Pkwy and Sunset Dr.

    40/0, collect Last Call (very LIFO), 35/5 30/10 25/15 20/20 15/25 10/30 5/35 0/40

    Mosey around Crest Dr. to the parking lot in front of Dickie’s (Bubba’s) Barbershop for:

    11’s:

    Jump Squats then run across lot for Merkins. Back and forth.

    Mosey to the front of Zing Fit and pair up for:

    PLT’s:

    3 rounds of 20 each partner

    Mosey back to the VSF for:

    40 seconds of Burpees

    Time!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    A calm 17 degrees awaited the pax this morning. Constant movement was key to overcome the chill, with the lack of wind making things more bearable. Garbage Plate didn’t see the pax run almost right beside him on his way in. Fudd was lucky to see us in COP while driving by the front of the school, Last Call sent his M on her way north (possibly on the wrong train) and was very lucky to catch us before we disappeared towards Westham Pkwy (thanks for going to get him, Handshake!) Very quiet and still morning and the workout seemed to go by very quickly. Mr. Rogers posted at Hoedown for the first time and took the mandatory “first time there” entrance to the AO.

    Starbucks for 9 of the 10 afterwards with discussions of how to properly use the bathroom and take a shower in different areas of the world. Bodo’s enjoyed his female-filled Christmas. EF Hutton is up to 322!

    Great job this morning, men! Way to work!

    SYITG!

    Kubota

  • Three Amigos Part 2 (Ice Age)

    Three amigos once again braved the gloom today at Frozen Over Satan’s Hill. 

    Warmorama: SSH, Ukrainian soldiers, mountain climbers, merkins. Warm enough!

    What we did:

    Mosey up Satan’s hill. Jogged all around NM to stay warm with various exercises in between such as lunges, squats, merkins, American hammer, LBCs, Flutter kicks. 

    We even got in two triple checks at #1 Sultree/Prenoman and #2 at the top of Satan’s Hill.

    #1 – A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed 

    #2 – A guy runs from top of Satan’s Hill to the fire hydrant, B guy does soldier taps, C guy box cutters. 2 rounds completed. 

    Good mumble chatter about how it felt colder today than at Dog Pile Saturday. 

    By the time we finished we were feeling warm, but ready to be done. About 2.5 miles plus the exercises. Not bad for 14 degrees. 

    Outro: Numbers and Names. 

    Announcements: 

    • Oyster will reach post #300 for 2022 in a few days. 
    • Come out and support Doozy at Dog Pile for   his Q on NYE. 

    COT: YHC prayed us out.  

  • Spreading First Watch Joy

    Two 1.0s and a 2.0 delivered pulled pork with buns, Sweet Baby Ray’s, mac and cheese, brownie bites, sweet tea, lemonade, and thoughts of cole slaw. Nine folks plus staff were very appreciative. No carols were sung, but YHC would like to think a little joy was spread. None of the M’s cookware was lost or damaged in the process. Oversharing likely commenced.

  • Even Oyster Took the Day Off?

    One nut had the hap, hap, happiest Christmas morning ruck since Bing Crosby tap danced with Danny Effing Kaye. Three plus cold miles round trip near Midlothian and Salisbury with a 30lb sack.

  • You’ll have to take my word for it

    I just remembered I never wrote up the WaThoHuk from last Wednesday. It’s because I was the only one. I know illness claimed two of the regulars. And none of the semi-regulars were there. And no one from out of town. So I did my (these days) usual. 5 times around the school, 20 merkins, 20 dips, twice each time around the school for a total of 200 merkins and 200 dips. That left me with enough time to walk around the school one more time. Merry Christmas! Frohe Weihnachten! Feliz Navidad!

  • Who can bust a nut in 8 degrees temps?

    Eight eager PAX were ready to get going early to get the blood flowing on Christmas Eve, with the PAX count equal to the temperature of 8 degrees at the start. We did:

    COP: SSH, IPs, Hillbillies, Don Qs, then Boomer Pyle joined us late so 10 burpees.

    Down to the amphitheater for a Dora 123: 100 Merkins, 200 Reverse Crunches, 300 Jump Squats while other PAX runs to top and back. Mosey over to Rusty Cage. 5 rounds of 6 pullups & 10 WWIIs. Then partner up for 4 rounds of 7 Jerkins.

    Mosey over to bottom of Rugby and partner up again. Alternate bear crawl up hill to top while other partner runs ahead and back. Finish up on Burpee road with 1 burpee per light way out then 2 burpees on the way back. Mosey back to frozen flag for few seconds of mary then done. YHC took us out.

    NMS: Way for the PAX to answer the bell on a challenging morning when the pull of the fartsack was strong. This is the coldest post YHC has done in 7 years doing F3 but the PAX pushed hard and we stayed warm. Respect to Mudslide for the double dip!

    BB title goes to the unnamed PAX who loudly busted a nut while we were at the Rusty Cage. Only those who post know. Mr Rogers proved his commitment to the SOP-Life by joining YHC in shorts. Only the last few minutes did we regret this decision. Boomer Pyle took 10 minutes to get his Jitterbug to get a picture to memorialize the fun we had. Coffee at Libby Market was a blast as always. Enjoy the day and Christmas tomorrow and take a moment to reflect on the great gift we have of F3RVA!

  • Chapped Knees & Frozen Beards

    The frozen tundra of SOJ’s Rockwood Park challenged 6 HIM’s to survive 60 minutes of seven degrees and gloomy, with a windchill, in shorts. With the festive cheer of their Q’s jungle bells and nonstop movement, here’s how these ice-hardened men of valor conquered the morning:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court 
    • Welcome & Disclaimer
    • Usual Warm-up exercises IC, with a low side shuffle around circle between sets
    • MUDSLIDE joined us double-dipping from a Dogpile that ended early

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Opus Broad Jumps on a straightaway
    • Mosey
    • Partner up for x3 rounds of PLT’s x25 each (x75 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC

    COP #3: 

    • For the length of the baseball fields to the twin stairs (about 100yd), partner up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 WWII’s, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, line up for a LINDSEY:
    • Heels to Heaven at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up & down between sets
    • SSH’s to get blood back to fingers

    COP #5:

    • Complete rest of circuit loop
    • Stop for Buddy Big Boys x25
    • Mosey
    • Stop at the side Parking Lot
    • Partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Line up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 

    Mosey BTTF:

    • Run down the clock with Boat/Canoe’s, and some stretching

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out with a word of encouragement to share the reason for the season with someone feeling left out or lonely

    NMS:  It’s gonna be daaaaays before YHC warms back up. Fingers still not working properly trying to type this BB. Awesome to have a solid PAX for the frozen madness this AM and extra props to young Touchdown and double-dipping Mudslide. Proud of SOJ and especially the Rock&Roll PAX for amazing growth in numbers and camaraderie this year. Hope ya’ll have a wonderful Christmas with your families. SYITG, DTH 

    Announcements:

    • Next Sat 12/31 Convergence at Dogpile for Doozy’s 100th Q
    • 1/6 SOJ Planning/Leadership Mtg (location TBD)
    • Frozen Triangle 1/21
    BAAAHHH HUMBUG !!!

  • Frozen Christmas Balls

    3 knuckleheads had an slightly less formal than usual work out. Mosey to the brand new basketball courts. Wam ups were cut short because standing still just didn’t make sense. 4 corners (returning to the start after each corner) with 10 mericans, 20 jump squats, 30 LBCs, 40 jumping jacks. Mosey back to the school yard. Triple check with WW2’s, picnic table stairmaster and running. We called it 10 minutes early on account of Extra credits frozen balls and headed out in search of coffee. No open coffee shops were found. Google lied to us 3 times… Toad was named in the car on the return to Healing Place. He vowed to show up next week! Merry Christmas fellas!

  • yippee ki yay – Mudder Truckaah

    Five dudes got swole for another Flex Friday at Satan’s Hill. 

    5:27 a.m. I am greeted with a text from Oyster, “where are you”? Santa was on the way with presents of cold forged iron for all. 

    Warmorama: SSH, Ukrainian…ok ok Russian Soldiers, copper head squats, plank position alternate left and right arm up, plank jacks, mountain climbers. 

    What we did:

    Part 1: Mosey to the log pile: Setup 4 logs for round robin. One man runs to cul-de-sac and performs 20 merkins and 10 squats. Other guys did various log lifts. Presses, calf press, twist push and low squat log press. 

    Part 2: Moseyed back to flag area and setup five stations for a clockwise rotation of exercises. 

    A) Cinderblock Press

    B) Kettle Ball swing (20 lb)

    C) Dumbbell curls (20 lb)

    D) Cinderblock farmer carry across parking lot to station E.

    E) Goblet squat (60lb kettle ball). 

    E walks cindy back to station A. 

    Went through this rotation all the way through 2x. Timing of station rotation based on farmer carry from station D to E. 

    Part 3: Christmas movie trivia. Wrong answer equals 5x merkins. Line up at one end of parking lot and lunged down and back. Pax took turns with trivia. Good mumble chatter and laughter here. Wilson knows what’s up…Diehard is the best Christmas movie of all time. 

    Part 4: Oyster was sad about not getting a full mile of running in, tried to help out with a run to stop sign and back to flag. Quick conveyer belt around the center concrete landscaping (think hand walk in plank position around the rim)

    Part 5: YHC got a little goofy and called for a “circle of pain” with merkins. Pax planked up and rotated through 2 sets of holding plank while each dude knocked out 10 reps. 

    Time. Enjoying this flex Friday thing. Will have to think of more exercises and different rotations. Despite running less than 1 mile, our hearts were pumping. 

    Outro: Numbers and Names. 

    Announcements: 

    • Freezing cold Q tmw at Dog Pile tmw. 
    • Lots of 2nd F stuff going on. See Slack

    Prayers – Oyster took us out. Prayers of thankfulness for Christmas with family and friends. Prayers for all our PAX on IR or sick. 

    PS. I somehow managed to have a Cinderblock fall apart over my head during a press this morning. Why did that happen?! Glad I was able to dodge the falling block pieces and didn’t need to ask Hermes to put my tooth back in.