Category: Richmond, VA

  • The Robious Landing Ab Enhancement Club

    6 of SOJ’s finest got together at Bettie Weaver Elementary for another round of Twin Team action. YHC promised minimal upper body work due to extreme thumb socket soreness. Here is a brief summary for your viewing pleasure:

    Mosey to the JRHS parking lot for Warm-Up:
    Ukrainian Soldiers, Helicopters, Apple Bottom Poppers, Hand Release Merkins, Butt Kicks, High Knees, Karaoke x 2, Dead Man Hang.

    Exercise One: River Ab Run – Mosey through Robious Landing Park to the River, stopping periodically for 25 count ab exercises:

    LBC’s, Flutter Kicks, Partner Leg Tosses, Pole Smokers, American Hammers, Hello Dollies, WWII sit-ups.

    Exercise Two: Triple Check
    Runner bear crawls up the dock/stairs to the parking lot and back. Originally called Tooth Fairies, but this was determined to be too dangerous. Partner 2: Jump Squats; Partner 3: Dips.

    Exercise Three: River Ab Run, the return. 25 count Heels to Heaven, Boxing Cockroaches (w/partner), Alabama Prom Dates, Freddy Mercuries.

    Bear Crawl up the final hill, then back to the flag.

    Numbers/Names/Announcements.

    Last Call took us out with some powerful words.

    Final Thoughts: Fun workout on a sneaky humid morning. Great job by all of the PAX! Gotta give it up to House Party – dude has been killing it since joining the group not too long ago. We ran out of time to show him Twin Team hill, which disappointed everyone. Keep up the good work!

    Bridge workout on Saturday.
    Prayers to the various group members with injuries, COVID, illnesses and other issues. Let’s lift each other up as much as possible.

  • Ahhhh, That Nostalgic Smell of Brick Dust in the Morning

    What do you get when you mix sweat, brick dust, and a glorious 70 degree sunrise? Well friends, that’s the Forge beating HIM’s into razor sharp blades for massive Kingdom impact. Forever written into the anals of the revered Smokefest Scrolls, this routine will be one to tell the grandchildren:

    The THANG:

    WARMERAMA:

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

    COP #1:

    • Mosey past YHC’s truck to collect the BRICK COUPONS (2 per PAX)
    • Alternate x5 Hand-Release (Brick-Slide) Merkins with x5 WWII (Holding Bricks overhead) at each light pole going down to the Culdesac (about 12 stops)

    ***LIFO brothers SNUFF & BONE THUGS arrive fashionably late, blissfully brickless, and were sent back to the top of the AO to collect their bricks – and off they skipped holding hands into the gloom…***

    COP #2:

    • Circle up in the Culdsac for IC reps of the following exercises WHILE holding bricks in hand:
    • “Brick Press Hops” – SSH’s but with Brick Press on top
    • Don Briqotez
    • Ukraine Soldiers with Bricks held straight out in front
    • T-plank Brick Circles, ea side
    • American Brick Hammers
    • 2-ct Flutters w Bricks held over/behind head

    COP #3:

    • Mosey back up to the lower lot with one Brick Burpee at each light pole (***pick up SNUFF & THUGS en route***)
    • DORA: Moving partner Brick Crawls (bear crawls with bricks in hand) to the top of the grassy hill, then runs down to switch.
    • x100 HRM’s (Brick-slide Merkins)
    • x200 Straight Leg Raises (bricks held above/behind head)
    • x300 Moroccan Night Bricks

    Mosey BTTF for COT:

    • Group Picture with Bricks 
    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: We may never use our thumbs again, but it was worth it! Shout out to JUDGE celebrating his 33rd Birthday today – YHC hopes you see this little workout as the best possible gift. The sky was unreal as we started the morning, and the sweat was pouring by the end. YHC had a moment of deep nostalgia while doing Brick Slide Merkins, as childhood memories of shooting cap guns filled my mind (apparently similar to the smell of brick dust on pavement). GREAT work today crushing this workout fellas – appreciate ya’ll investing the labor of love. SYITG, DTH

  • It’s not a Joke

    A perfectly divisible twelve gathered in the gloom for 45 minutes of Marian joy. Once it was clear that Fudd was indeed present and it was not just an apparition, we moseyed forth at 0530. Here’s what went down:

    COP on the blacktop: normal Bodos stuff

    Triple Check: P1: Copperhead Squats // P2: Ab exercises called by the Q // P3: Run to the pavilion, 50 jump ropes, run back. Switch.

    Dora on the tennis courts: 100 Merkins // 200 LBCs // 300 SSHs

    Ring of Pull ups: Plank up around the pull up bars and each pax member jumps up in turn to preform 5 pull ups. Second round:3 pull ups while pax performed incline merkins.

    Numerama, Namerama, YHC took us out.

    NMS: We’ve all been talking about Fudd moving back to RVA for a while, but Swirly thought it was a big joke until today. Anthrax just learned what a “backblast” is and didn’t know about “Slack.” Fudd kept complaining about how humid it was, apparently no one sweats in Colorado. Welcome back buddy!

  • WOD Returns to the Circus

    COP: SSHs Hammer Dances, Power Dances, Dirty Birds, IWs, DQs, Copperhead Squats, Merkins, Freddie Mercuries IC.

    Mosey to the back field for 10 rounds of the following:

    • 6 Squat and Press
    • 6 KB Getups
    • 6 2-count Mountain Climbers
    • 6 Burpees, jumping over the KB each rep
    • 6 High Pulls
    • Run to the tire at the end of the field, flip the tire, and run back.

    Mosey back to the VSF for a socially-distanced COT.

    Announcements and Prayer Requests: The Bridge, all the PAX on the IR (Pigskin, Pinto, Gypsy, Blue Moon, LabRat, …) and family members.

    NMS: Strong work by the PAX today. YHC thinks it is the jump over the kettlebell during the burpees that is the most brutal. The beatdown was inspired by the Robbie Miller WOD workout with the following exceptions: 10 rounds instead of 12, no 3 mile ruck before and after, High Pulls instead of Pull Ups, and the addition of Tire Flips. The last time we did this at Circus, we used Partner Jerkins instead of High Pulls and got through 7 rounds.

    Homer and Whitesnake got introduced to the SSH variations. Homer’s Hammer Dance looks more like Swag Surfin – hey, maybe he’s on to something new. The PAX soaked up a few grass clippings and got a bit wet in the process. The tire was a nice surprise – the grass underneath was dead so it really needed to be flipped.

  • Bro-Code Friday

    It’s a week late but that doesn’t mean it didn’t happen.

    Last Friday of every month at Currahee is a standing Bro-Code pace. The run is a 4 mile loop with only 4 turns. The rabbits circle back for the 6 at each turn for extra miles. The walkers (IR group dumbed the Broke-dick Brigade) head out on a smaller 2.5 mile loop.

    mubblechatter is always in high spirits on Bro-Code Friday. But nothing from YHC to share since it’s a 45 min COT. You have to show up to hear about it.

    lots of TAPs going out this week. Check slack 3rd F channel to see who you can lift up and add others in if they are OK with you sharing.

    v/r

    John (Gypsy) Boles

  • Late OTB BB

    30 Mins out and Back

  • Basketball is Back

    10 Superstars hit the courts for a fun with different basketball games.

    COP – SSHs, DQ, Helicopters, Squats, Imperial Walkers, LBCs, Dolly, Rosalitas

    Basketball Games with a lot of burpees and running! Oyster is the knockout champion for the day.

    Great morning gents, looking forward w\to more basketball this summer!

  • Visitors come to Wdog

    It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro.

    Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down.

    YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked up on a visit to F3 Atlanta. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 10 merkins, one round with 20 American hammers and another round with 10 WW2s.

    YHC handed off the potato to BT, for a mosey on over to the coupon storage area for two rounds of 10 each – overhead press, tricep extensions, and curls. finished out with a mosey back to the flag for a quick standing stretch due to the ever present ants at the flag.

    names numbers and announcements

    Bridge this weekend – June 4th!

  • Giles Trails Run

    YHC showed up to have 2 others join for a 4 mile trail run through the Giles neighborhood. The weather was bright enough that we did not need head lamps and made for a good run with great mumblechatter.

    Hope to see more of the PAX soon on these pleasant morning runs.

    Numberama Namerama and Opus took us out in prayer.

  • Beware the flying Peacocks

    Ten strong came out to start of their June off right with a warm weather beatdown. It went like this:

    COP in church front: SSH, don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks. Mosey to back parking lot: Dora 123: 100 Burpees, 200 Flutterkicks, 300 Jump Squats.

    Mosey back to Coupon drop zone and partner up again. 4 rounds of partner running loop while other did: 15 blocks swings, 20 Bench press, 20 Alabama Softball players. Switch partners and 3 rounds of everyone’ favorite: Block the Plank while other pax does 15 Heels2Heaven. Put coupons back, 2 min of Mary & Ring of Fire.

    Annoucements: Bridge this Saturday morning. Clown car from West end leaving around 6:00 at Food Lion on Patterson. Let YHC know if you are in. Prayers for IR group, especially Blue Moon on his surgery today.

    NMS: Plenty of sweat this morning. The 100 burpees for the Dora were met with applause. Shiplap is on his way to becoming a First Watch regular, and may be due an invite to the infamous FW text thread. Coffee afterward was 7 strong and where the BB title comes from. YHC had to audible on the coupon section since the site Q said we had ample coupons but not a consistent size.