Category: Richmond, VA

  • 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

  • 4 on 4

    8 redwoods gathered for a NoToll beatdown that was as humid as YHC can remember. The workout was rumored to go something like this:

    THANG

    Slaughter Start – 10 burpees OYO

    Mosey to basketball courts for 2 x merkincides + plank work

    Mosey to back parking lot for COP: SSH, DQs, Emperial Walkers, Ukranian Soldiers, Bob & Weave

    Q handed over to Nancy Lopez for ab work while YHC & Flatline marked out the field

    4 on 4 Ultimate – 2 burpees if your team scores

    Halftime – Mary in the middle of the field: LBCs, Box Cutters, X’s & O’s

    Mosey back to flag

    Dips & Derkins @ Bridge

    Quick set of Rosalitas

    NAKED MOLESKIN

    Apologies for the delayed back blast. Lots of excuses here, but none that are convincing.

    Thanks for entertaining YHC with the ultimate. The field was smaller for 4 vs 4, but the running was just the same. YHC’s watch measured 8000+ steps by the time he got home.

    See TYA for Blue Ride Relay info. See Flatline or Vinnie for info on The Bridge.

    Until next time!

  • Dips to Dawn

    The cord of 3 strands united at the weave and moseyed down to the riverfront for a COT. For those interested, I think this is close to a 7 min. mosey, took longer on the way back so that’s 33% right there. You’ve heard of 45 min. of Mary, the Pax started admiring the sunrise with 45 seconds of the following (timing provided by YHC’s Timex Ironman): Knee Hug, Walking Burpee, Plan, Forward lunge w/twist, wide merkin, star plank, LBC, LBC Hold, Diagonal Mountain Climber, Sky Diver (plank back extension). Pax then moseyed to the trailer parking area and did a triple check w/ Burpees, and Ukranian Soldiers. YHC audibled for a dips till dawn, 3 sets of 10, while admiring the still waters, then it was a the long Mosey back stopping at cross walks for a few 10 count exercises in cadence. This cord of three strands remained unbroken.

    Count was easy

    Namerama

    Announcements Heartburn you were in our prayers.

  • You do you run Route

    9 regulars, 1 Down Ranger and 1 from across the river came to see what SOJ was going to send their way this morning. YHC was the chosen one, really YHC just signed up for it but chosen one sounds better.

    After a very long email from Gomer with every possible route known to man for the Currahee area 2 where chosen a 6 miler and a 4 miler. Some discussion about who was going what distance and what the routes where. YHC, Lighthouse and Oloff went the longer route and ended up around 5.5 miles but it wasn’t the one YHC had printed off. Everyone else went the distance they felt comfortable with and met back at the flag in 45 minutes.

    Numbers / Names Gypsy took us out

    NMS:

    Many are the plans in a persons heart, but it is the Lord’s purpose that prevails. Proverbs 19:21

    Let that sink in.

    When things don’t go your way or turn out the way you expected them to. It could be because God has something better for you. Let go of trying to make it work your way, let God take control.