Category: Richmond, VA

  • Wet Diamond

    So YHC was pumped to get the day off right with a local beatdown at Atlee High School this morning and going to the workout site from Home weather was damp, then mist, then rain then of course COLD. Her is what went down for the 6 of us that showed up:

    COP

    We mosey to the West Entrance of the School by the bus loop, and did 20 SSH, 10 DQ, 11 Imperial Walkers, 10 Russian Soldiers, 15 arm circles 10 small and 5 big, reverso, 10 helicopters…thinking there has to be more standing exercises as I don’t want to sit down …yet…oh well, sit down for 20 American Hammers, lay down for 20 LBC’s and 10 reverse scorpions, roll over for 20 merkins and recover.

    THANG

    So we mosey to the Basketball courts outside of Middle school for 7 of Diamonds Exercise that went as followed:

    7 burpees at each corner, 14 – 4 ct flutter kicks(we dried off the corners here!!), 21 – Merkins, 28 – squats, 21 – lunges, 14- overhead claps, 7- Werkins so we escalated up and down the four corners.

    We mosey to bus loop divide into two groups of 3 for a triple check:

    Partner 1 (P1) – ran lap as the timer, P2 performed 40 merkins, P3 LBC’s, we then rotate where P2 runs lap, P1 LBC’s, P3 Merkins. Then to complete the Set P3 runs lap P2 LBC’s and P1 Merkins. This completes one set and we had time for one more set then we had to mosey to the Flag.

    COT

    Namerama and Numberama, YHC was the 6th man so I told my F3 story and it was awesome to have the F3 brothers(Helix and Phonics) that were responsible for headlocking me to come to these workouts. Phonics took us out this morning in prayer and reflection.

    It was an honor to lead today, stay safe healthy and warm this week!

  • IR Efforts & K9 Love

    NoToll welcomed 13 SOJ warriors and two poodle variety pups, none of whom are on IR, but all of whom enjoyed an IR-friendly workout. Here’s what embracing love and faithfulness looks like:

    The THANG:

    COP #1:

    • Circle up on the Basketball Court
    • Welcome & F3 Disclaimer
    • Disclaimer #2 for those on IR to modify as needed while keeping the “Tryhard Rule” in mind – “It doesn’t matter what you do, just do something!”
    • Disclaimer #3 for those with dogs to bag up any landmines.
    • SSH x20 IC
    • DQ’s x10 IC
    • The Opus x10 IC
    • Russian Soldiers x10 IC
    • Elbow Plank Leg Lifts x10 ea side IC
    • Freddie M’s x10 IC
    • Kimchi Twists x10 IC
    • DR.W’s x10 IC

    COP #2:

    • Walk over to the Playground
    • Partner up to circumnavigate the Playground Curb 
    • P1 Curb Crawls while P2 completes x5 burpees, then switches with partner

    COP #3:

    • Walk over to the Bathrooms
    • Triple Check
    • P1 – Dips
    • P2 – Donkey Kicks
    • P3 – Bearcrawl across road and back ***AUDIBLE – since nobody on IR showed up, the PAX ran to the playground and back.

    COP #4:

    • Back to the Basketball Court
    • Circle up for BRICK BLIMPS BURNOUT
    • Holding a brick in each hand, the PAX completed a single round of BLIMPS together (x5 Burpees, x10 Lunges ea leg, x15 Imperial Walkers, x20 Merkins, x25 Plank Jacks, x25 Squats)
    • Round #2 OYO completing BLIMPS components at court corners
    • Circle back up for Variable Mary
    • Round #3 OYO BLIMPS around the court corners
    • Circle back up for Variable Mary Grand Finale

    BTTF for COT:

    • Counterama #13 + #2 K9’s
    • Namerama
    • Announcerama (see Comments)
    • BONETHUGS took the PAX out in Prayer

    NMS:

    • YHC posted a few minutes early to plant the flag and take Cooper for a poop walk. DK showed up with Buddy (his poodle mix) and Cooper greeted the pair with great enthusiasm. 0530 and the PAX tucked into a fairly stationary 45min routine while the dogs played around the edges. Despite YHC’s efforts, no IR guys posted, but the hope is that we can continue to create opportunities for our injured guys to come out and enjoy the fellowship. Highlight of my morning was Wilson wailing as fresh rain began to fall during Freddie Mercuries – reminded me of the wicked witch crying “I’m melting!” In the COT, YHC thanked the SOJ PAX for remaining a welcome place for Cooper, Buddy, and any other pups to post (Flatty’s pup CHIP is next!). After some recent concerns being presented, Cooper will be attending only SOJ AO’s, namely NoToll and the Forge. If you are not SOJ but have enjoyed Cooper’s company the last two years, please come visit us anytime. YHC welcomes any further questions or concerns from SOJ PAX to be brought up anytime at our workouts. SYITG, YHC, DTH

  • SB Hangover

    6 Men showed up Monday morning post SB to shake off the cobwebs.

    COP

    SSHs

    DQs

    Imperial walkers

    Short Mosey

    Triple Check with COupons – Curls, Squats

    Triple Check with Coupons, Shoulder, Bench press

    Love hill – Lunges, Broad Jumps

    Variations on up the hill.

    25 Curls and Ring of Fire

    Numberama, Namerama, Honeymoon took us out

  • Retnilps Strikes Back(ward)

    A random assortment of participants distance huddled where the COVID vessel normally parks wondering what was in store for the day and who Retnilps was. Some figured it out in advance, others figured it out during the route, eventually everyone was enlightened. The route was:

    • Around the baseball field down to a left on College
    • Right on Lakewood
    • 4s continue on Lakewood to a left on Westham
    • 5s/6s right on Wood which turns to Waveny then left on Westham
    • Continue on Westham, cross river, down South Ridge then left on Westham Station
    • 6s go left up Old Bridge then back down
    • Everyone continue on Westham Station, cut through the parking lot then return back via the UR entrance on River
    • Stop at the intramural fields for backwards running intervals
    • After 5 iterations across the field, return back to the VSF via various sidewalks

    Numbers, names, and significant announcements before Retnilps took us out.

    Moleskin
    YHC thoroughly enjoys running; however, sometimes a slight change of pace breaks up the monotony of slogging through miles. Today was YHCs latest attempt to break up the regular routine.

    Comic relief of the morning was the early huddlers learning that Upchuck is now randomly texting PAX members quotes in their native tongue. Today was Hitchhiker’s disclosure that he received a semi-accurate Korean text from Upchuck the other day. This is just Upchuck being Upchuck, keeping those brain cells active.

    The other comic relief moment was listening to Wedding Singer try to pronounce Retnilps, which came out as Wet Nipples, or something similar.

    Appreciate the 6s slogging through while listening to my random stories about parents and streaming services.

    Here’s the story about the backwards mile record holder: https://www.menshealth.com/fitness/a33936566/backwards-mile-world-record-aaron-yoder/

    A good time was had by most.

    Retnilps out.

  • People’s Chair 3.25

    The thang:

    Quick mosey over to the little people’s school or what is called pemberton elementary for a well lit Warmarama:

    Arm circles forward x 15

    Reverse arm circles x 15

    Helicopters x 10

    Side straddle hop x 20

    Don Quixote x 6

    Merkins x 10

    Mosey to COP #1

    COP # 1 went something like this:

    Partner up- one partner runs the well lit loop at Pemberton elementary while partner 2 does 100 merkins switching each lap

    round 2 was 200 box jumps on the stairs while partner runs the loop

    Round 3 was 300 plank jacks while partner runs the loop

    Mosey to COP #2 which took us to the large blacktop behind the middle school for a little people’s chair action

    Solo work 5 rounds:

    Round 1: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees

    Round 2:

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 Merkins

    Round 3: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers

    Round 4:

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers + 20 LBCs

    Round 5: 

    People’s chair arm raises x 40 sprint to the other side for 5 burpees + 5 merkins + 10 2 count mountain climbers + 20 LBCs + 25 2 count flutter kicks

    Let’s Mosey to COP # 3

    The holding pattern Roger Roger classic around bus loop at the middle school.

    3 laps of an indigenous people’s run

    Final leg Bernie sanders the bus loop for one length and back to the flag!

    Solid work on a Sunny and 70 degree day! Thanks for hanging in there Pax SYITG! We completed 3.25 miles on this one!

  • Hot Potato Q After the Super Bowl

    In a warmer than expected morning, seven PAX showed up for the beatdown while talking about the Super Bowl. Here is how it went:

    • COP – Honeydo
      • Mosey to the basketball court
      • 10X SSH, 10X Imperial Walkers, 10X DQ, 20X LBC, 10X Scorpion Kicks, 10X Merkins
    • Exercise#1 – Honeydo
      • Four Corners: 1st 10X Hand release merkins, 2nd 20X WWII, 3rd 30X V up, and 4th 40X Jump Squat
      • Run between 1st and 3rd and bear crawl between 2nd and 4th.
    • Exercise#2 – Bacon Bits
      • Mosey to the soccer field
      • Triple Check: Partner one running to the other side field with 5 pull-ups. Partner two doing dips. Partner three doing WWII
    • Exercise#3 – Handshake
      • Long mosey to the parking lot at Third
      • Dora: Partner one running to the other side field and back. The other partner does a set of exercises: 100X Merkins, 100X WWII, 200X SSH.
    • Exercise#4 – Hitchhiker
      • Long mosey back to the school parking lot
      • Elevens: Run and bernie saunders up the hill, and inverted merkins and run back, and 2 count American Hammers.

    Mosey back to the flag for numberama, namerama, announcements. Swirly’s grand mother passed away over the weekend. YHC took us out.

  • Heavier than air

    A proper dozen posted for Saturday’s GridIron. A few minutes of breeze shooting were followed by an on-time 7 AM kickoff. Mosey from the parking lot into the eastern end zone of the football field for COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Suzanne Somers (each side), and Arm Circles (small, forward and reverse, then big, forward and reverse). Followed each exercise with three Burpees.

    Split the group in half and moved to opposite sides of the eastern end zone for Four Corners variation. Complete seven Merkins at the first corner, then mosey to the second corner and add, along with more Merkins, seven WWII Sit Ups. Continue to the remaining two corners via jog, adding Squats at the third corner and Imaginary Jump Ropes at the final corner. Complete a second round with 14 reps of each exercise. Final round included 21 reps of each exercise.

    Relocate to the school and spread out along the school wall. Complete a Donkey Kick, make a 180 degree jump squat, complete Wall Walk with our hands, and return to the starting position with another spinning jump squat – all of this counted as one rep. Finish 10 reps in round one, 8 in round two, and 6 in round three.

    Move to the bus shelter for a Triple Check with one guy completing Pole Smokers, another finishing LBCs, and a third making a lap around the nearby sidewalk triangle. Three rounds, of course.

    Mosey back to the football field and spread out along the first seat of the bleachers adjacent the field. Complete 10 Bench Kicks, 10 Dips, and 10 Step Ups (each leg). Round two with 13 of each. Round three with 17 of each.

    Stroll across the football field and pause at the center line for five Walmart Burpees. Move closer to the sideline and finish three more.

    Oval up in the parking lot for some alternating Elbow Planks and Superman holds. Finish with some stretching. COT and YHC took us out.

  • Just a walk in the rain……

    YHC needed to make up some ground as I bailed on Nancy Lopez yesterday, so walking in any condition was gonna happen. Walk was great and company was even better. I always enjoy our robust conversations! YHC still loves all the PAX even though we do NOT agree on just about everything we discussed on the second half of the walk. You will need to show up to know the topic.

    So, today is the Super Bowl………..well who gives a care about the game, the attention has turned to the commercials. Enjoy the video as I went down a major rabbit hole watching videos this morning.

  • Hat Down

    3 regulars joined for a highly anticipated, rarely experienced Breakfast Club Hot Potato. Temps remained remarkably steady at sunny and 70.

    05:30: UpChuck Q – mosey towards the Park.

    05:40: Hitchhiker Q – continue mosey towards the Park.

    07:05: Handshake Q – mosey back from the Park.

    Number-am-a, Name-a-ram-a, Handshake took us out.

    Early Bird Biscuit Company open today. Mmmm.

    Announcements:

    Handshake’s hat was MIA at the end of the run. Rescue forces conducted Search and Rescue, later changed to Search and Recovery. Search unsuccessful. Hat officially listed as MIA, but presumed KIA. RIP (Rest in Park).

  • Traveling Triangle of Death

    11 stalwarts gathered at 06:00 (growing to 13 by 06:10) for today’s hot potato edition of Dogpile. As they have for the past 6 years, temps remained steady at sunny and 70.

    Mosey to the illuminated grass between the Amphitheater and the Ha’ Penny Stage for the COP. All exercises in cadence.

    IWs
    SSHs
    Hillbillies
    Swirly’s Deadman Hang (standard, then alternate one leg in front of the other).
    LBCs
    FKs
    Scorpion kicks
    HRMs
    Inverted Scorpion Kicks

    Mosey to the Ha’ Penny Stage, grab a block, and mosey to the super-dark space between Ha’ Penny, Carillon, and Amphitheater.

    Elevens Plus:

    Start with one HRM at the stone walkway. Run to the middle, pick up a block, perform 5 curls, and continue to the non-illuminated lamppost. Perform 10 flutter kicks (2 count). Repeato for 2-9, 3-8, etc., always performing 5 curls at the midpoint.

    In case Swirly’s M reads this, YHC can attest, under penalty of perjury, that Swirly was not injury in any way during this exercise.

    Handshake Q:

    Return most of the blocks, then mosey to the Triangle of Death.

    Traveling Triple Check:

    Grab a block. First man carries block from Circle to the first corner of the triangle and back. Second man does HRMs. Third man does WWIIs. When first man returns, pass the block to second man.

    Then, travel as a group. The entire group runs from Circle to first corner. Man with block continues to second corner, then runs back to the first corner (all with the block). Men without blocks do HRMs and WWIIs while they wait. When second man returns, pass block to third man.

    Then travel as a group to second corner (bottom of hill). Man with block continues to third corner (up the hill to the circle). Other two guys do HRMs and WWIIs while they wait.

    Keep this cycle up until three full loops have been made of the Triangle of Death. YHC & Co. had four guys – hats off to those who only had three.

    HoneyDo Q:

    Mosey to Park Ave. for Burpee Road. 2 burpees at each lamppost.

    Mosey BTTF.

    Number-ram-a, Name-a-ram-a, HoneyDo took us out.

    Announcements/Requests:

    TYA is close to wrapping up treatments, perhaps as early as Monday. Health care workers have had a lot to deal with in the past year. Then, this. Ts&Ps. All kidding aside: you got this and the PAX is behind you.

    Prayers for Bleeder and his family.

    Prayers for those going through COVID stress.

    NMS:

    Small, but solid group today. Way to push.

    Good to see our recent COVID casualties are back. Hope the recovery is full and quick.

    Thanks to HoneyDo and Handshake for jumping in when the Q sheet was open. Nice work, gentlemen.

    Also, that might have been the worst unanticipated positioning of a light during any YHC Q. YHC apologizes to anyone who might have been impacted. Though, to be clear, if his M asks, Swirly was definitely not impacted, scraped, injured, or anything.

    Turns out Deuce and Bodo’s both have an extra gear when carrying the block.

    UpChuck spits the bit.