Category: Richmond, VA

  • Lunch Lady Land

    A dandy group of eight studs of SOJ ventured to Huguenot High School to see what YHC was cooking up. This is what was rumored to have occurred according to the parking lot enthusiast with protective gear.

    5.30 struck and slow mosey around the parking lots to pick up any stragglers. Seeing none, 7 continued down to the cul-de-sac for an appetizer of warm ups that included invisible jump rope, DQ’s, Imperial Walkers, Arm Circles, Reverso, Cherry Pickers and possibly others. Bone Thugs joined midway to make this a snowman group. Everyone warm with the F3 boiler plate release provided, lets mosey.

    COP 1: Bust out the juice boxes for Lightpole 11’s. 2 count Mountain Climbers and Merkins followed by lunges up the ramp. Upon arriving to the top, lets throw on 25 jerkins at the rails.

    COP 2: Salisbury Steak and Potatoes: Partner Up at the base of Mt. Chaplain. 20 PLT’s followed by 20 boxing cockroaches. Switch so both get into the mix. To ascend the hill, lets wheelbarrow. Arrive at the next parking area, repeat the PLT’s and cockroaches. Run in between parking lots. Upon arriving at final ascent, switch the wheelbarrow and complete.

    COP 3: Ice cream with a wooden spoon: Mosey over to small circle at the bus loop for Indigenous People Curb Crawl. Leader runs a lap and upon coming to the end, releases the next. To even out, we reversed as asymmetrical shoulders do not impress the ladies.

    Still time on the clock, grab a spot on the wall for some wall sits and various exercises. Slow mosey back to the flag. 2 minutes of Broga to complete the day.

    Names, Numbers, Announcements – Prayers for DTH’s sister and family.

    Doozy took us out.

    NMS: Good work on the upper body this morning gents. Dealer really enjoyed the lunges. Wheelbarrows were absolutely brutal and one that I had planned on repeating but not enough time. You boys crushed today and I am honored to work with such distinguished and fun loving group. This AO is always a highlight of my week and something I look forward to. Thanks

  • KB AMRAP

    Six noble KB warriors assembled on a beautiful morning for a classic Toga-inspired workout.  Here is how it went down.

    • COP
      • Invisible jump rope
      • IW
      • Cherry pickers
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • FM
    • AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Curls
      • Tricep presses
      • High pulls
      • Squats
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • KB presses
      • KB hammers
    • Run the bus loop
    • 15 Lawnmower pulls each arm
    • Stretching
    • COT with YHC taking us out

    Great work by the PAX today.  Good to have everyone there.  Please remember that the blood drive is June 4th at Epiphany Lutheran Church (Monument and Horsepen).  If you can, support White Snake this Saturday at the Bluegrass Festival.  Park at James River H.S., and there will be shuttles and beer trucks to serve you accordingly.

    God is good all of the time!

    Attila

  • 45MOM – Wedding Edition

    8 gents arrived to wish Mary well on her upcoming nuptials. This is what transpired, more or less….

    • Run around the circle/square/block while partner does a series of exercises: LBC, HR Merkins, M-Climbers, Squats.
    • Tennis Court Crawls: Bear, Crab, Crawl-Bear, Polar. Pause for exercises between each court
    • 2 Trees out and 1 Back: Traversing field while back and forth exercises (Merkins and J-Squats)
    • Triple Check: Balls to wall, WWII, Run out and Bernie Back
    • 5 Minutes of Mary

    Moleskin

    YHC appreciates the well wishes on his daughter’s upcoming event, and condolences regarding the state of his checking account. Enjoyed observing Hitchhiker learning the stark economic differences between Korean weddings and those of the USA…

    Saab abides

  • Concerts and Pyro

    5 DaVillians showed up on a crisp morning for some KB action.

    • COP
      • Lap around parking lot
      • SSH x 20
      • Butt kickers x 10
      • Imp Walkers x 10
      • Helicopters x 10
      • Arm Circles x 10
      • Deep squats x 10 seconds
      • HRMs x 10
      • Flutterkicks x 20
    • HIIT – The PAX will do 10 x of 3 exercises, 1 upper body, 1 core, 1 lower body, then lap around parking lot, finish off with burpee
      • Round 1 – Merkins, LBCs, snatches
      • Round 2 – Shoulder thrusts, goblet squats, flutterkicks
      • Round 3 – Lawn mowers, WWIIs, KB swings
      • Round 4 – Demon crushers, boat canoes, calf raises
      • Round 5 – Curls, American hammers, lunges
    • Few minutes of stretching at the end
    • Numbers, Names, Opus took us out
    • Notes:
      • Great to see Rounders back safe from his deployment and posting
      • Mumble chatter about concerts and does Kid Rock really have big biceps?
      • Cinco de Mayo at Bulkhead’s…I would like to host a get together for all F3 DaVille brothers at my backyard on Thursday, May 5th, Cinco de Mayo, 6-9pm. I will have beer, margaritas and grilling some fajitas. RSVP me if you are coming so I get enough food and drinks.

  • First Dog

    Seven First Watch blue bloods and 67% of WDog regulars converged to kick off Wednesday in F3RVA. 

    Here’s what transpired:

    Mobile COP (Westham-Club Vista-College-Westhampton-Crenshaw-enter the backside of UR Rec Fields)

    • Imaginary Jump Rope
    • Imperial Walkers
    • Merkins
    • Helicopters
    • Ukranian Soldiers
    • Copperhead Squats
    • WWIIs
    • Diamond Merkins
    • Along Club Vista – 1 Burpee per SUV, 5 Merkins per Pickup, 10 Jump Squats per Car

    4 Part Partner Dora

    • 50 Pullups
    • 100 Merkins
    • 200 Monkey Humpers
    • 300 SSHs

    Mosey up River Road-College-Club Vista-Westham-back to the flag stopping along the way

    • Mountain Climbers
    • Freddie Mercurys
    • On Club Vista – 2 Burpees per SUV, 10 Jump Squats per Car, 5 Merkins at Kubota’s Pickup

    Mary

    • Flutter Kicks
    • Wilson’s Spaghetti Party
    • Dying Cockroaches

    Numberama, Nameorama, COT

    MOLESKIN

    YHC came in with a very loose plan for the day.  A mosey over to UR was the only thing really planned out.  Tuesday’s showers made YHC’s favorite UR hillside a little too treacherous for play.  Thankfully the rec fields were just moist enough to make it fun.  Half the Pax competed for first place during the Dora by skipping half the exercises.  You vs. you, but there was no prize on the line.  See Hitch for date ideas and to join his beach body transformation program.

    ANNOUNCEMENTS

    Great to have the men of WDog at First Watch, come back anytime, 4:30 Broga, 4:00 Pilates, 3:30 Meditation, 3:00 Toothbrushing?

  • Wellesley 5k tour

    Wellesley 5k 

    The healthy pax incurred a 3.4 mule run with bootcamp around the Wellesley lake.. 7 pax showed up on this beautiful morning and said whos the Q. Of course they stared at me and said since you been AWOL for so long. Needless to say we dove in and here’s how it went:

    The Thang:

    Mosey over a mile to our first stopping point down the hill and into the basketball courts near the lake. 

    Warm-a-rama: 

    Don Q

    Helicopters

    Plank

    Merkins

    Stretch x 3

    Partner work out x 6

    Partner 1 runs the hill partner 2 squats 

    Second set: 

    Ben Hurleys on the basketball goal while other partner runs

    Quick fico score countdown to reveal we’re all approaching the 700s.

    Mosey to stopping point 2

    Wellesley gazebo for a scenic dip

    25x dips OYO

    Mosey to the flag taking the scenic route around the lake for.

    Flag pole stretches followed by  American hammers and LBCs to cap the 3.4 mile trot.

    Enjoyable morning gents thanks for letting me host! Felt good to be back and see everyone! also in all humility the Q fell down the massive hill climbs 3x. Always sunny and always humble! SYITG

    Announcements:

    Gomer Pyle Thursday extra ticket to watch an event

    Jun 4 bucking ham trip leaving at 5:30 to workout with folks in Dilwyn

    Blood drive see slack or reach out to pigskin 

  • The Potato was Hawt

    Hot potato or Hawt Potato, per Handshake, was called for this morning’s beat down. As our start timer rolled in Hawt, we got an early jump with a mosey to the front of the school for COP and timer caught up quickly and didn’t miss a beat.

    Attila kicked us off with a variety of COP:

    • SSH
    • DQs
    • IWs
    • Helicopters
    • LBCs
    • Arm circles big and small forward and reverse
    • Merkins

    Attila kept the potato and took us on a short stride to the curbs on the far end of the school parking lot  for some bear crawl bears curb to curb with merkins up to 6 and back down. Attila’s workout nearly set the tone for mumble chatter, strong start the morning with little said to being with.  Passed to Offshore.

    Offshore took us on an even shorter journey the corner of the curbs we were at, but he made up for the short mosey with 4 corners. Offshore kindly defined the 4 corners exercise ending the debate of how and what was to be done. It was decided 15 Carolina Dry Docks, 20 WWIIs and 25 Storm trooper were to be completed at each corner for 1 round. Passed to Handshake.

    Handshake now with Hawt potato, rather than hot, assuming Hawt is hotter than hot here, we moseyed to the field for a Triple Check. P1 Bernie 100 yards and run back, P2 hand release merkins and P3 American Hammers. There was some questioning of the distance at which we had to Bernie but obliged anyway and legs were definitely Hawt after the Bernies. Attila, we appreciated the demonstration of the spirit finger hand release merkins. Passed to YHC.

    YHC with the Q now, we moseyed back to the school parking lot to try and squeeze a Dora in with the remaining time. Partner up, runner to far end of the lot and back. Exercises were 100 merkins, 200 squats and 300 LBCs. I think all group got to LBCs but we unfortunately had to wrap up as time was called before finished.

    BTTF.

    Announcements, Blood Drive and the Bridge coming up. Check slack for details.

    Prayers to all and our visitor Cartwheel’s community as they remember a fallen officer.

    Great work today guys, appreciate the opportunity to lead.

    -Bacon Bits

  • NoToll’s Sacred Treasure: The soft touch of Wilson’s underbelly on your back…

    15 of SOJ’s unquestionable He/HIM’s worked up a sweat hammering a few more nails in the coffins of their old sad clown selves. To everyone’s delight, Wilson provides a personal “touch” to the experience…

    The THANG:

    WARMERAMA:

    • Mosey a little ways then circle up on the Bball court
    • Welcome & Disclaimer
    • Variable IC Reps top to bottom

    COP #1:

    • Mosey out to Field #1 and line up on one end
    • DESCENDING DIME POUNDER:
    • Sprint length of field, x100 calf raises, Bernie back to start
    • Sprint 90% of the way, x90 LBC’s, Bernie back
    • Sprint 80%, x80 reps
    • Etc etc, down to x10 Burpees

    COP #2:

    • Mosey over to the bleachers for a Triple Check with Dips, Heels-2-Heaven, and Run across field and back

    COP #3:

    • OVER-UNDERS down length of sideline

    Mosey BTTF for COT:

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

    NMS:  Ain’t no PAX like the SOJ PAX, as poor absentee Gumbo will soon find out. Awesome weather to hit those lush NoToll fields, and the PAX crushed the Dime Pounder with ease. After Wilson provided his own special touch on 2nd F, a few of the PAX lost momentum on completing the Over-Unders but heroically planked for the last man to reach the end line. Thanks for sharing your sweat and humor this morning gentlemen. SYITG, DTH

  • Selfies by the Sea

    One PAX pulled off the covers of The Fartsack and hit the surf for the latest edition of The Clinic (on tour). Air temperatures were 70 and sunny. Water temperatures were 59 and high tide. According to the walker taking selfies in the dark, the following might have happened:

    Mosey on Niguel Road to Ritz Carlton Drive to Beach Access Road.

    COP:

    SSHs x 50 (in honor of The Carpenter starting a new AO)
    WWIIs x 20
    FKs x 20
    LBCs x20
    Merkins x10
    HRMs x10

    Mosey to the Surf (noting the walker on his way across the sand)

    Down the hill, left (south) at the sand towards the jetty. 1/4 mile run on the soft sand.

    Derkins x20 on the rocks. Squats x20.

    Run north on the beach. Highest tide. Soft sand and dry or hard sand and wet. YHC choose a mix, then gave up on the soft sand and took the wetness.

    At the 1 mile point, surprise the dude taking selfies at the water’s edge with a solid “Good morning.” Reminder: Taking selfies in the dark on the edge of the ocean is not a risk-free venture. No iPhones were injured in the making of this Beatdown.

    Continue north, alternative merkins, squats, and ab exercises. Turn at the cliffs. Run back, mixing running in ocean and hard sand. Conditions were cold, wet, and eventually sandy (in the shoes).

    At the jetty, revers-o, then north to access road, up the monster hill (short, but ~15% grade?), and back up the stairs to RC Drive, Niguel Drive, and BTTVSF.

    Announcements:

    YHC reminded himself of the Sad Clowns running alone in Charlotte, the blood drive, PAX members families in need, and the awesome guys (Hutton, Bootleg) who conducted Breaking Bread this weekend.

    June 4th, let’s head to Buckingham.

    NMS: The Clinic is on the road this week, doing a little West Coast / East Coast comparison.

  • Can You Feel It? Yup I can

    Four stiff men came in this morning looking to become loose as a goose before TryHard’s beatdown at NoToll. At this point, we are all broga experts, so a hot potato was called…

    Oyster led us off with some upper body stretches then passed it on to YHC for some lower back and hips. Last Call took it and continued with the lower body and ended with Chaplain bringing it home with some good ole pigeons.

    In the end we were all made whole.