Category: Richmond, VA

  • That Sucked : IPC Week 2 Crazy 88’s

    2 SOJ Warriors worked up the courage to take on the hellacious IPC Week 2 Crazy 88’s Q. Here’s what went down on the football field of Timberwolf.

    THE THANG :

    Round 1: Burpees & Sprinting – Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries – Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries – Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear – Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    DONE

    Numberama

    Name-arama

    COT :

    Field Day this Saturday 9/18. Snuff is the captain of SOJ Team.

    Prayer’s for Snuff’s coworker’s wife who has pre-eclampsia. Prayers for Snuff’s M is who is traveling.

    YHC has a friend from church who knows a coworker whose M just passed away while giving birth. The child survived. Please pray for the father and the child.

    NMMS :

    It is extremely hard to maintain good form during the IPC’s, particularly on this Q during the Overhead Press round. It’s brutal enough doing 88 Overhead Presses but to then have to rifle carry to the next sideline and do 88 more Overhead Presses is insane. Snuff and YHC continued the streak of times under 40 minutes for IPC. We’ll aim to keep that streak going through the last week!

  • Wax Off…Wax Off

    ~Ten gents arrived at Mary to see what she had in store. This is what transpired – more or less…

    COT: (Geriatric-friendly). Curb Crawls/Crawl Bears (kept it brief). Run through neighborhood with intermittent stops (LBCs, J-Squats, merkins. Doras without the count (cycle through 3 exercises: Merkins, Flutter Kicks, M-Climbers, while partner runs a circle. Triple Check that turned into a partner check (Q-Cluster-F): Donkey Kicks while partner bear crawls then runs out and Bernie-Sanders back. Lindsays (J-Squats and WWII’s) while advancing through the neighborhood back to flag.

    Announcements:

    • Field Day (Saturday)
    • Lab Rat would have been the Better-Q

    Saab abides (when able)

  • Three’s a crowd

    Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off.

    Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working out. After stretching YHC lead some side straddle hops and imperial walkers to get the blood flowing.

    Mosey over to the posts along the road, each PAX took a post and did 5x leg raises for a native American style run/series along the posts. Each person does 5 leg raises while the others hold 6 inches.

    Then Mosey on over to the amphitheater but a stop at the top for a quick introduction to a new exercise. YHC attempted to do a waterfall leg raise but need more than a traingle for it to work correctly. So maybe next time.\ YHC has been perusing the Exicon and a new one has appeared, it’s called the Butkus and it’s simple. Find a curb and do fast step-ups for 1 minute straight on the curb, then 30 second rest, then repeat for as many rounds as YHC desires. YHC recalls we got through two rounds perhaps. Then on down into the there we did 5 WW2’s at each level up and then head back down for 10 spice rum squats down. So spice rum squats are inspired by the one and only captain Morgan, so think captain Morgan stance with one leg up on the high area of a step and one leg down, then do a squat. 10 spice rum squats for each level and down to the bottom.

    Then YHC and company headed down to the bottom of the hill for a DORA, but there were three of us so two people ran at the same time, one person was always the first runner and one person was always the second runner. after you run two hills then swap out with the person doing the DORA count. 100 WW2’s and then 200 WoJo Squats where you slap the ground with your hands ‘like a crazy Duke basketball player’ as per the Exicon. The PAX only got partially into the WoJo squats when it was time to mosey back to the flag.

    At the flag there was time for some more stretching then time was up.

    Names, Numbers and Announcements. YHC took us out.

  • Wilson, I Lay This Hate on You

    12 or 13 regulars attended a choose your path workout at SOT. Four went running, the rest took off into the gloom. Here’s what transpired over the following 45-50 minutes.

    Mosey to lower soccer/football field, line up on the end line.

    Bursts/Charlotte 100s workout, courteous of Mr. Lug Nut.

    Warmup – Don Q, SSH, Heels. in between each exercise, jog to the other end of field (100 yds) and return.

    5 minutes of 100 yd dashes back and forth.

    Partner up – catch me if you can. Partner 1 does 2 burpees and catch, partner 2 backwards run across field. Switch and repeat back 100 yds. Second round: partner 1 – 2 merkins and catch, partner 1 run 100 yds. Switch and repeat.

    4 minutes of 100 yd dashes or perhaps it was 100 yd dashes at 50%, 75% and 100%. YHC forgets.

    Burst Beast – no stopping at hashes, simply run 100 yds across field and perform all 18 reps at the other end, return to start and complete other 18 reps. PAX called exercises – merkins, American Hammers, dry docks, BURPEES.

    Audible from Burst Beast to final 4 minutes of 100 yd dashes OYO.

    Power walk Indian Run back to start.

    YHC thanks all for participating in this ancient SOT Lug Nut workout that hadn’t surfaced in 4 or 5 years. A few PAX members were in attendance for both. The story goes Charlotte completed 75 100-yd dashes in the 45 minutes. Doozy probably did somewhere between 50 I’d estimate, though we did break up the monotony with a few other exercises, more than Lug did if I recall correctly. Although there were a lot of groans from the PAX as YHC rolled out the details, everyone appeared to be getting after it and put in a great effort.

    Clarification for the title, which is a song lyric, burpees may very well have not made an appearance in this particular modified beast. But that will never be known as Wilson took the reins and called it out to much distaste from others in hopes to get it out of the way. YHC wanted to make it known both on and off the field that Wilson made the call, so the love (or hate) was properly given in his general direction.

    Didn’t see the runners but hopefully they returned safely. Dogs and kids.

    -Singer

  • Old Glory Beast or something like that….

    Two more than a half dozen early risers converged in the First Watch gloom ready to start the day or end the night. Either way, this is what transpired:

    Stand shovel flag back up. The First Watch shovel flag area is almost as hard as Mary Munford’s.

    Mosey 3 paces to the west for COP:

    Helicopters, DQ’s, Dead Man Hang, Reach for the Stars

    Grab shovel flag run one mile to the UR Amphitheater and plant shovel flag on top step of amphitheater.

    BEAST:

    Starting at bottom, work your way up the amphitheater steps, stopping at the cones to perform exercises. Turn around at shovel flag and repeat on the way down.

    Round 1: Incline Merkins

    Round 2: Dips

    Round 3: Box Jumps

    Round 4: Heels to Heaven

    Round 5: Decline Merkins

    Round 6: Deep Squats

    BONUS ROUND: Burpees!

    Partner up on the amphitheater stage for 3×20 reps PLT’s for each partner

    Hallelujah Run up to the top of amphitheater

    Partner up for 10 x Booyah Merkins

    Grab flag and one mile run back to AO parking lot

    3 minutes of Mary led by Ronnie including APD’s and LBC’s

    Numbers, Names, Announcements and Fireman Ed took us out!

    NMS:

    Another great crew at the early workout! Not much oversharing this morning, just a lot of focus on the work that needed to be completed. As always, YHC is looking to try something new, so why not a Beast in an Amphitheater after a run with the shovel flag. Sorry/not sorry about the bonus round, but it was needed!

    Ronnie has the Q next week! See you there!

    Have a great day, men!

    Kubota

  • Crazy Wet 8’s

    4 Davillins got after it with Week 2 IPC challenge.

    This how it went down

    Crazy 88’s

    4 rounds for time

    Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.

    Round 1: Burpees & Sprinting

    Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries

    Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) 

    *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries

    Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    MOLESKIN

    All got done with 45 mins. Second try at it at The Creek

    SPIT ON THAT!!

  • A Whiter, Heavier Flatline

    One PAX pulled on the red board shorts to hit the sand early and oil the post BRR joints. Conditions were 70 and sunny, sandy and slightly breezy. Terrain: flat (except a right/left tilt down to the water). Think Baywatch meets The Gloom. According to the solo walkers on the beach, the creepy dude in black did most of the following:

    Pre-COT: hide non-running shoes and socks in the dunes.

    COT: Roughly 20-30 reps per exercise.

    SSHs
    IWs
    SSHs (v 2.0)
    Hillbillies
    Dead Man Hang
    Calf stretch
    LBCs
    FKs
    WWIIs

    Mosey northbound from the hotel property to the next property. 7 condo buildings meaning 7 stops on the tour de Amelia Island. 30-40 reps per stop. YHC loses count without the benefit of Pigskin’s multi-lingual chatter.

    SSHs
    WWIIs
    Deep, slow squats
    Box cutters
    Hello dolly
    HRMs
    LBCs

    Reverse trip (6 stops):

    WWIIs
    FKs
    LBCs
    Snow angels
    Rosalitas
    Gas pump/reverse crunch

    Run 2+ miles barefoot on the sand.

    Number, Name, and silent motivational message.

    Announcements:

    Vinny’s Field Day this weekend at 7:00 a.m. at Dogpile. Pass the word.
    F3RVA Retreat is September 25 in the afternoon / evening. Sign up for Corn Hole.

    NMS: first workout post-BRR. Nice to be back out there. YHC is fortunate to have some nice spots to work out from time to time. Today was one of those days. YHC forgot his running shoes, and Gypsy has purchased most of the country’s spare inventory; turns out, running barefoot in the sand is awesome.

    Also, YHC is bummed that F3 Flo-Rida (Greensboro) didn’t make the event this year.

  • Back At It

    Eight BRR runners ready to get the legs churning again plus seven more posted for a sticky September Spider Run. Here was the route: 

    4s/ 5s:

    • Out around the baseball field to College, right on University

    6s

    • Start with loop of campus up UR Dr to Campus over to College, right on University

    4s

    • Cross Ridge, left on Gaymont, left on River, right on S. Ridge to Westham Station, through the Bat Cave, BTTF

    5s

    • Bear right onto Sunset, cross Ridge to Holmes, left on Ziontown to University, quick right on Ralston, left back on University, right on Gaymont, finish 4s route.

    6s:

    • Right on Westham Pkwy, left on Lindsay, left on Forest, right on Ridge, left on Ziontown, finish 5s route.

    Numberama, Nameorama, COT

    MOLESKIN

    YHC unintentionally signed up to Q post BRR, but that turned out to be a great way to control the route and more importantly the hills.  Was looking for the flattest route possible, which isn’t easy around UR.  The 6s didn’t get spared.  BRR is less than a year away, see TYA for details. 

    ANNOUNCEMENTS

    Field Day – this Saturday 9/18

    Retreat – next Saturday 9/25 (sign up for Cornhole)

    Prayers for Splinter’s son’s 3rd grade teacher

  • If we did rename him, is there a better F3 name than Gumbo?

    13 Strong men made their way through the fog, 1 solo Broga master, 1 former FNG now regular, 1 blast from the past, 1 that took a wrong turn and crossed the river and 9 regulars. According to the older gentleman that walks the perimeter of the park this is what he recalls.

    COP: DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Imperial Walkers, LBC’s

    Mosey to the end of the parking lot,

    Parking lot crawls: Bear Crawl to the first line for 1 merkin increase count by 1 merkin at each line until 10. Switch direction with Lunges and squats, switch directions with Crab walks and LBC’s, switch directions with Crawl Bears and Plank Jacks

    Mosey to the Pavilion,

    Ab ring of Fire: PAX does exercise while 2 timers do 25 WWII’s (American Hammers, Sugar sticks, Scrunchy Frogs, LBC’s, Hello Dollies, Rosealitas)

    Mosey to the tennis courts,

    Four corners Prostitute: 10 Merkins, 20 Plank Jacks, 30 Mountain Climbers, 40 Shoulder Taps

    Mosey to the Basketball Court,

    Burpeesides – Run from the baseline to the free throw line (Burpee), back to base line (Burpee), Half court line (Burpee), Base line (Burpee), opposite Free throw line (Burpee), Base line (Burpee), opposite base line (Burpee) and base line (Burpee)

    BTTF

    Numbers / Names and DTH took us out

    NMS:

    It was good to see Gumbo back out in the Gloom but after being gone for so long some of the PAX was thinking he might need a new name. Much thought was given but really Gumbo is the best name the PAX could think of so no change was made. Handshake made his way south of the river and it was good to see him too. Unfortunately, YHC was not willing to get out of the fartsack early this morning and Last Call had to do Broga all by himself which might have freaked the dog walkers out just a bit. T-Claps for Loogie making his second F3 appearance, keep posting brother it might get easier one day.

  • What’s that Called Again?

    YHC was excited to see a full parking lot in the early morning gloom of Rockwood Park. My dreams were quickly shattered as I realized everyone was a senior citizen getting ready to hot step around the perimeter of the facility. Luckily Doozy rolled in and saved the day. Here is a brief summary for your viewing pleasure.

    Mosey to the big parking lot for Warm Ups: Russian Soldiers, Imperial Walkers, Helicopters, Arm Circles, Dead Man Hang, Cherry Pickers, Don Quixotes.

    Mosey to the back lot for a 4 Corner Prostitute featuring the following exercises:

    Hand release Merkins x 10, Flutter Kicks x 20, Plank Jacks x 30, Jump Squats x 40.

    Mosey to the Nature Center:

    One man lunge walks to the grass and back, while the other does exercise for the duration: Heels to Heaven, Carolina Dry Docks, LBC’s

    Mosey to the Baseball Field:

    Got a little lazy and repeated my segment from The Forge Last week: Lt. Dan Walks to the Plank, Crab Rolls, WWII Crawl Bears, Jumping HRpees. Jog back in between each segment.

    Back to the Flag for Numbers/Names/Announcements.

    YHC took us out.

    Final Thoughts: Enjoyed catching up with Doozy and hearing about the 911 convergence in DC. Sounded like a great time and tough workout. SOJ PAX definitely need to come and check out Rock N Roll. Lots of open spaces and people meandering about. Doublemint – if you are going to break out the all white New Balance, this is the spot.