Category: Richmond, VA

  • Paula Abdul, Obama & Dolly Go to a Bar

    2 SOJ regulars showed up to Rock N Roll to hang with Paula Abdul, Obama and Dolly. Here’s the scoop :

    Warmarama :

    Warmup 1/4 mile run around parking lot, through playground trail and back

    20 SSH IC

    10 Don Q’s IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Cherry Pickers IC

    THE THANG :

    Merkin Mile – do 25 merkins after each 1/4 mile run (Total : 100 merkins, 1 mile). Followed the same loop we did for the Warmarama.

    Mosey to basketball court

    COP :

    Never Cross Dolly’s 30x IC (This is a Dolly while sitting up with your arms in Iron Cross position)

    Outlaws (15 to the right IC, 15 to the left IC)

    Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you on the ground. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds in center position, right position and left position. (We did 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left, 15 seconds in the middle)

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court 

    Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato across basketball court

    Mosey to stairs by baseball fields

    Paula Abdul set of merkins up the stairs (bear crawl up 2 steps and do 1 merkin, crawl bear down 1 step and do 1 merkin. Repeato to the top of the stairs)

    Mosey back to parking lot and Ole Glory

    1 minute of Pole Smokers

    1 minute of LBC’s

    DONE

    COT :

    Doozy had a great trip to F3 C’ville over the weekend. They are doing some great things for men in recovery from addiction to help them get in shape, learn a trade and find a job. It’s given Doozy some things to think about possibly implementing in RVA for the future.

    Prayers for marathon runners as they train and our PAX on IR

    YHC took us out in prayer

    NMMS :

    Doozy enjoyed the Not-So Lazy Boys and Obama’s as some new exercises to do. YHC enjoyed the push as always from Doozy.

  • It’s the Humidity

    COP – SSH, DQs, Russian Soldiers, Helicopters, Merkins

    Pair up – run up Lindsay Court while partner bear crawls, lunges, bear crawl burpee (ask Last Call)

    Triple Check on West Drive Circle – Flutter kicks, Squats, run the circle

    Triple Check #2 at TES parking lot – lunges, LBCs, Bernie Sanders to fence and run back

    Mini-Dora – 50 Merkins, 100 Squats, 150 two count LBCs while partner run the loop

    Finish with 1 minute wall sit. Numberama, Namerama.

    Welcome Ripcord to Hoedown!

  • The Bridge Charlottesville is changing lives

    1 lone PAX (YHC) made an 1 hour 15 minute trip to Buckingham (Charlottesville Area) to make a GP appearance and just visit a new AO.

    COP: SSH’s, DQ’s, 3rd Graders (Cherry Pickers), Imperial Walkers and Merkins

    No mosey: 21’s PAX does SSH’s in cadence while Q counts to 6 and then stops. PAX is supposed to count in their head to 21 and stop. If not in sink PAX does predetermined exercise, PAX never did get in sink. Don’t remember all the exercises but there where many Burpees, Merkins and Ball Dippers

    Again No mosey: 6 minutes of Mary with WWII’s, an odd new one YHC will bring home they called plank jack but not how we do them and American Hammers

    Numbers / Names

    NMS:

    WOWWWWW, what a program. You have got to go to this AO. This facility take in guys that have had addiction issues of one sort or another and for 6 months they rehab, learn new skills (HVAC, Auto mechanics, plumbing and more) then they job place them with their new skills and put them in a half way house. Once they graduate from there they have more options. Also once they are at the halfway house F3 Charlottesville has an AO for them to go to call Green Trees. God has been laying some things on YHC’s heart lately and this program just changed my direction and plans.

    YHC will be planning another trip to the Bridge in September if anyone wants their world rocked

  • International homeless animals day at Dogpile

    10 gloom warriors took to the verdant fields of Dogwood Dell this morning for a beatdown that went a little bit like this:

    Mosey to the second circle, turn back to first. COP. Standard stuff like 24 SSH, some other stuff…

    Short trip to the Triangle, 5 burpees OYO. Each man bear crawls the top leg of the triangle, 10 squats, run down the hill, 10 WW2, Bernie up the hill, 10 Carolina DD X 3

    Mosey towards pipeline, stop at cul-de-sac for 5 burpees OYO

    Triple Check at pipeline. P1 lunge, P2 flutterkicks, P3 runs the pipe loop. Kinda dark, watch your step.

    indigenous people run up Love Hill to the Valley of Despair. Start a Lindsay – 10 dips this side, 30 Merkins the other side of the brush pile. Have a civil discussion about science and politics, audible, back to the flag.

    Lab Rat takes Pax through some Manteo Yoga. Thanks Lab Rat.

    Announcements – See Lab Rat if you are interested in some Ultimate Frisbee games that happen around Dogwood Dell.

    Prayer Requests – please pray for the doctors, nurses and staff tirelessly working with the sick. Please pray for all the kids going back to school and their families – hopes for a successful year. Please pray for our brothers currently sick or quarantining and for their familes.

    Neutral took us out.

    NMS – Good times this morning boys, thanks for letting me lead. Saw the Q was open last night and grabbed it. Was doing some back of the napkin planning before hitting the fartsack and the M suggested I go with a theme. I told her it was going to be just a boring old school DP. She did some quick googling and told me that it was going to be International Homeless Animal Day and Scungili Day. So, that was the theme. The 24 SSH were in honor of the show 24 and Jack Bauer was a big supporter of animals. There you have it.

  • I hate you Fireman Ed

    A slightly variable number of PAX showed up for a beat down today at Gridiron. As the COP started, 2 people from a nearby workout showed up and I thought “2 FNGs, how awesome” and then once we got out of COP they left to go to their normal workout. Perhaps it was the scorpion kicks, note to self. So we went from 15 to 13 to 14 with the 7:59 A.M. appearance of Seymour. I wiped a little sweat on him so he could get credit (probably not good COVID protocol – sorry).

    The exercises went like this:

    COP: DQs, CPs, Merkins, Freddie Mercuries, Scorpion kicks, ACs

    Exercises:

    Elevens with Carolina Dry docks and Lt. Dans

    Roll of the dice: Based on the roll of two die, we get the following 4 corners: 1. The Exercise (5 or 10 first corner, 10 or 15 2nd corner, 15 or 20 – 3rd corner and 20 or 25 – last corner) and 2. how far we go for four corners.

    Dice 1: 1 – Burpees, 2 – HRMs, 3 – WWIIs, 4 – 2 count flutters, 5 – SSHs, 6 – Jump squats

    Dice 2 – 1 or 2 – white deer – 10 yards to each corner, 3 or 4 – Pinto – half way down the field, 5 or 6 – Blue Moon – all the way down the field.

    After some pitfalls in rolling (when I rolled the dice kept stopping on the grass between two rolls) we had a system in place and completed all 6 four corners exercises. The burpees and HRMs were brutal; hence the hate from Attila.

    Mosey to home base – Triple check with donkey kicks, LBCs and run around the parking lot. Close with DQs.

    Announcements: Field Day 9/18, Sit and Sip – 9/25, Iron Pax challenge at Heartbreak and somewhere else (getting old can su$k). Prayers are with Gypsy, Bodos and everyone else recovering from COVID and with those who are in Afghanistan. It was a pleasure to distribute a beatdown today.

    Fireman Ed

  • No Rain Here

    Last day of YHC’s Q’ing the Davile AOs. Off Shore was also there to complete his Daville tour and Mr. Holland rolled in to complete the trio.

    • COP
      • Mosey to school entrance with some overhead cover
      • SSH x 20
      • Helicopters x 10
      • Imp Walkers x 10
      • Invisible jump ropes x 10
      • Back and forth hop x 10, left and right hops x 10
      • LBC x 15
      • HRMs x 10
    • 4 Corners
      • C1 = 10x ea diamond merkins, regular merkins, wide grip merkins
      • C2 = 20x ea squats, lunges, monkey humpers
      • C3 = 30x ea American hammers, flutter kicks, hello dollies
      • C4 = 40x ea arm circles, seal claps, T claps
    • 4 way 11s (trying to do a little experiment)
      • The 4 exercises were merkins, squats, American hammers, monkey humpers
    • Triple Check
      • P1 = dips
      • P2 = Burpees
      • P3 = lap around school inside courtyard
    • MOM
      • Flutter kicks x 10, heels to heaven x 10 and finished off with some boat/canoes

  • Holding down the fort

    Hot and humid. 5.68 miles to WTH duck pond and back.

  • On Columbia!

    One PAX awoke with the dawn and set the tone: wet, stinky, and sweaty. Temps were 70 and sunny, with a touch of Columbia River windy. According to Harry, a trained killer mutt with 4 inch legs, the following might have happened:

    Mosey to the patio for The COP:

    Imperial Walkers
    Side Straddle Hops
    Hillbillies
    Swirly’s Dead Man Hang
    Mercans
    WWIIs
    Reverse Crunches

    Mosey to the 7th Hole (green) of the Frisbee Golf Course for a Beast:

    Mercans
    box cutters
    WWIIs
    4-count flutter kicks
    Hello Dolly (Harry joined YHC for this round)
    burpees

    Al Gore between each round for The Six.

    Mosey to the 7th Tee for three rounds of stuff:

    Derkins x5
    Dips x20
    Abs x20

    Bear Crawl to the 8th Tee, about 75 meters.

    UniTriple (one PAX, three rounds):

    WWII X10
    FKs 4 count x20
    Rosalita x20

    BTTVSF

    NMS: YHC is taken a little R&R with the family along the Columbia River, straddling the border of Washington and Oregon. Harry, perhaps the smallest dog YHC has ever seen, decided to break from his owner’s grip to work out with YHC. Nicely done. Harry put in some serious running, probably 200 steps to cover 20 yards. He then sat down in the grass. It’s you against you, brother.

    Name, number, Mumble to self. Try not to wake the dude meditating on the patio.

  • Tomato Run/Walk

    YHC was sore from Manndate so wanted to make this a run/walk Q. Trout, Trout’s 2.0 and Off Shore went on a Honeymeadows 4 mile loop. YHC and Opus did a 1/4 mile walk, 1/4 run to Atlee and back for 3 miles.

    Good effort by all.

  • Shake the fartsack

    YHC took the Q for the Daville AOs starting Wednesday to get out the slump and shake the fartsack.

    2 Davillians and 1 visitor showed up for some kb beatdown.

    • COP
      • Lap around the parking lop
      • SSH x 20
      • Imperial Walkers x 10
      • Helicopters x 10
      • Russian soldiers x 10
      • Arm circles small x 10, big x 5, reverse
      • Reverse lunges
      • Shoulder taps
      • Hand release merkins
    • Triple check
      • P1 does kb swings
      • P2 goblet squats
      • P3 lap around the parking lot
    • 11s
      • Sit up presses
      • Lawn mowers each arm
    • Four Corners
      • C1 merkins x 10
      • C2 Squats x 20
      • C3 Tricep extensions x 20
      • C4 Shoulder presses x 20
    • Notes
      • Prayers to Mud Face’s father for his upcoming medical visit
      • Great to see Off Shore doing his tour of Daville this week