Tag: Ghost Flag

  • Bon Iron (Ghost Flag Version)

    YHC caught wind of the new Saturday AO NOS was launching and thought—what better spot to drop the Ghost Flag than when they’d least expect it? Grabbed Warby and Swoop and made our way up to Bon Air Elementary. At first, we weren’t sure where to go—thought we caught a glimpse of Snip and Machismo darting past—but soon realized we were alone in the dark. Then, to our surprise (and theirs), we spotted a group of 5 HIM running toward the fields, completely unaware that the Ghost Flag was about to make an appearance. 5 became 8 and off we went!

    Ran around the outside to the long entrance on the far side. Circle up for standard warmup.

    Line up for 11’s: Merkins & Firecrackers. Start at circle and run to the halfway point

    Mosey over to the buses. Oh what’s this, sandbags? Huh. Might as well put them to good use!

    Dora: 100 squats, 200 merkins, 300 sandbag pull-throughs (what a psychotic idea)

    Ran up against time, moseyed over to where the Flag is actually planted, the back side of Stony Point Church.

    Ghost Flag has been handed-off to Machismo.

    FNG – “The Mule”. Ryan Horton works for the State Department and does stuff that would require him to kill us if he told us, but glad he’s out there protecting us. Pretty big flex to FNG a workout wearing a weighted vest the entire time, when The Mule starts Q’ing he’s gonna bring the heat!

    Announcements – Chili cook off 11/23. Daddy Daughter Dance 12/6. New KB AO at Forge starting 11/3.

    Prayers for “Big Bird” with blood clots and Broadways recovery.


    Great Saturday AO added to the roster now, glad we were able to find y’all and get a good workout in. Coffeeteria afterwards is always a great 2nd F. SOJ – a tall man with a black flag is coming to your AO soon…

  • Snuff Underground: Ghost Flag

    3 NOS pirates raided the Alamo and planted the Ghost Flag with 15 SOS.

    The music was loud and everyone was on edge. Warmarama with SSHs, DQs, helicopters, imperial squat walkers. A request to turn down the volume so as not to offend the neighbors.

    Mosey to the courts for some Cocaine Bear crawls with ascending mirkins. Run it back with lunge walks and ascending squats. YHC didn’t drive to the southern reaches to quietly Q, so we had to take it to the club. Snuff Underground isn’t one venue, it’s a state of mind.

    Mosey to the tunnel where the acoustics were good and the sounds of exertion were contained. Cranked it back up with a triple check with WW2s and jump squats.

    The beat was pounding for some wall work Pigskin-style: hoedowns, donkey kicks and balls to the wall, 3 rounds with a dirty hookup at the end.

    Surround sound for 100 LBCs, flutters, planks and some stretching.

    Last triple check with heels to heaven + lunges. Mosey back to the flag for a few burpees.

    COT and prayers. That we may all lead by example; in our homes, our families and our communities.

  • It’s hard to see disappointment in the dark

    0527 Snuff rolls up ready to take his prize as the Q and the Ghost Flag is pointed out to him. He was all ready to play some Jamz on his 1990’s looking Lunchbox Speaker but alas YHC dropped the Ghost Flag. YHC had a idea but little plan, but YHC likes to riff like a true Jazz artist.

    Mosey to the darkest corner by the Parking Lot and complete a no-frills COT.

    Mosey over to the Rosie’s 12 Days of Christmas covered tables for a Triple Chora. YHC invented the Triple Chora but forget the details so an audible was called and we did a Quad Check. P1 runs to the far side of the field and back, P2 HRM, P3 Jump Squats, P4 SSH. 4 people, 4 rounds, tons of fun.

    Mosey to the opposite field for Four Corners. YHC called exercise 1, but then the first person to each corner calls the exercise. Ascending and Descending.

    Mosey to the field moving towards the parking lot. Circle Up for a Merkin Ring of Fire and then some Mary.

    Mosey back to the Parking Lot to finishing the Burpees Tin Man called.

    Announcements – 11 year Anniversary on September 20th at Dogpile, September 26th at The Alamo 8-midnight Ruck CSAUP, Nancy Lopez is gathering Shoes, Socks, Athletic Gear to send to F3 Kenya.

    Prayer Requests – none

    NMS – YHC doesn’t frequent No Toll very often. Heartbreak Ridge is 3 minutes from home so it’s hard to travel on Tuesdays when a workout is so close, but YHC always likes the trip. Thanks for having me, and thanks for Snuffs graciousness to the stolen Q.

  • THE…state university of Ohio

    13 grown-boys showed up to The Woodshed this morning expecting a classic Nancy Lopez beatdown but YHC had other plans. After seeing that Nancy had his Q taken from him last Friday at Satan’s Hill, YHC felt that it was necessary to reunite the flags.

    WARMARAMA – Went for a mosey that was longer than the cumulative running that Nancy had in mind. Circled up, gave the mission, explained the Ghost Flag and stretched out. Extra stretches today 😉

    COP #1: Ohio State fun facts on the field

    • Marcus Freeman (GO IRISH!) was a linebacker for OSU and wore #1. Therefore, each of the exercises below came after QTY (1) run to the other end of the field and back. ~200 total yards.
      • (7) Merkins for the WR wearing #7 that drew a BS PI call in the 2003 Natty.
      • (13) Squats for Maurice Clarett’s (13) game suspension in 2003. (2) burpees for his (2) felonies.
      • (12) Merkins for the (12) wins that were vacated in 2010
      • (5) Burpees for Terrell Pryor’s 5-game suspension in 2010
      • (6) Squats for Ezekial Elliot’s (6) game suspension for his actions at OSU
      • (3) Burpees for Urban Meyer’s (3) game suspension in 2018
      • (31) LBC’s for the (31) confirmed arrests at UF while under Urban Meyer

    COP #2: 4 Corners

    YHC asked Nancy how many total wins that the OSU program has. He came really close but the answer was 978. Solid total but only good enough for 2nd all time. Who’s first? It took two guesses but Nancy got it…but mispronounced the name. YHC was looking for “The team up North” rather than the “M” word so the PAX suffered (5) additional burpees at each corner.

    • Corner #1: (9) Arm Circles + (5) Burpees
    • Corner #2: (7) CDD’s + (5) Burpees
    • Corner #3: (8) Squats + (5) Burpees
    • Corner #4: (5) Burpees

    COP #3: Triple Check

    • YHC handed the remaining (8) minutes to Nancy.
    • Pacer: Run to the end of the parking lot and back
    • Exercise #1: LBC’s
    • Exercise #2: Imperial Walkers

    ANNOUNCEMENTS

    • Home Grown Half – hit up a leader for details
    • September overnight ruck – hit up Crabgrass for details
    • New routine at Timberwolf starting in September

    PRAYERS/WINS

    • None spoken but plenty to be thankful for!

  • SOJ Ghost Flag Returns!

    After a mysteriously long delay, the SOJ Ghost Flag re-emerged at Satan’s Hill. Dreams of a Nancy Lopez Hulk Hogan themed workout were shattered. Here is a brief summary for your viewing pleasure:

    Warm Up: Mosey up Satans Hill. On the way back: Knee Pulls, Open the Gate, Overhead Claps, Hillbillies, Arm Circles.

    Circle up for Jazzercise, Mummy Kicks, Pickle Pounders, Alabama Prom Dates.

    The Workout: Mystery Box
    1 man draws a card and calls out the exercise, then totes the medicine ball up Satan’s Hill and back. PAX performs the exercise for the duration.

    Burpees
    Sprints w/10 seconds rest
    Hand Release Merkins
    Carolina Dry Docks
    V-Ups
    Bear Crawl
    Murder Bunnies
    Crunchy Frogs
    WWII sit ups
    Hello Dollies
    Lt. Dans
    American Hammers
    Smurf Jacks
    Jump Squats
    Run up Satans Hill
    *Two Others

    Nancy Lopez lead 2 minutes of cool down exercises until time was called.

    COT and TryHard took us out

    Final Thoughts: Had a great time leading this morning and getting the flag back in circulation! Appreciate NTB, OC, DTH, Sable, House Party and Touchdown for making the trek. Nancy was a great sport and I have no doubt he and the SSOJ crew will be seeking retribution in a big way. As usual, the Mystery Box playlist created some controversy with “Thirsty and Miserable” specifically being criticized by the workout music purists – SMH. Mudslide exhibited encyclopedic knowledge of wrestling as respect was paid to Hulk Hogan. We are all Real Americans!


  • Ghost Sighting

    I finally crossed the river and exercised my ghost flag option with Bootleg graciously stepping aside. Now he has a whole beatdown and pre-written backblast in the can. Thanks buddy! 

    12 PAX deep, YHC muddled through an hour somehow. It seemed for most of that hour half the PAX didn’t hear my called exercises while the other half heard them clearly and grumbled. Grumbles mean you’re on the right track. Treacherous ice and snow on the ground, the PAX was careful not to turn an ankle. 

    Little mosey with a lap around the traffic circle. Circled up for:

    Andy Dufresne, dead man hang, helicopters, SSHs, copperhead squats, merkins, Freddie Mercurys with variable cadence, cobra and downward dog, 30 second OYO stretch

    To the bottom of the amphitheater for a dora. Timer box jumps up the theater seats and runs back down. 100 merkins w/ feet on a seat and hands on the ground (derkins?), 200 squats, 300 SSHs. 

    Fumbled through the gloom, asked for directions, and arrived at the pullup bars close to the pumphouse trail. A 6-pack ensued. It’s like 11s but with 6. Pullups followed by a short mosey with burpees on the other side. 

    We carefully picked our way down the trail arriving on the road next to the pumphouse. Between streetlights we did walking lunges, a bear crawl, a crab walk. 

    Mosey to the nickel bridge then mosey across with a burpee at each streetlight. On the return mosey two Spiderman merkins at each streetlight. Mosey BTTF. 

    Circle up at the flag where one PAX would call an exercise and rep count, then run to a street sign and back. Jump squats, dead man hang, APDs, and maybe one more thing I can’t remember. Time called. 

    Names. Numbers. 

    Upcoming frozen triangle. Ruck, run, bike, and other options. The only limit is your imagination. BOLO for opportunities with breaking bread and the bridge AO. 

    Prayers for the family of Bootleg’s friend who recently died from stomach cancer. Prayers for Gomer Pyle and his upcoming trip to Honduras. Thanks given for our innumerable blessings. 

    It’s my honor to lead you guys. Dogpile is the best AO no question, and I love seeing my northern brethren. Until next time.

  • The Haunting of The Old Hundred!

    ”Who is this guy?” was soon followed by even weirder looks after I took out the Ghost Flag and stole the Q from Purple Rain.

    After a mosey around the large bus loop we circled up for a little disclaimer and some warmups of Helicopters, Arm Circles, Ukrainian Soldiers, DQs, LBCs, Flutters and Merkins.

    Taking from Attila’s playbook, I took out a park of cards to determine the kettlebell exercises. Clubs were Curls, Spades-Squats, Hearts-overHead presses and Diamonds-Da swings. Face cards=ten, Diamonds=15, face value for everything else with a 5 minimum and 2 jokers for ten burpees each. Lots of math involved. Total of 105 reps of each plus twenty burpees.

    With 15 minutes left we did another lap of the bus loop with a shout of “we don’t run at Kettlebells” from the Pax. And then we did a Lindsey of Overhead Pulls and Sit and Press. (30/10, 25/15, etc until 10/30).
    Circled back up for a little Mary of Freddie Mercuries, APDs and Heals to Heaven.

    Music playing the entire time and Mary turning into The Funny Bone are some nice touches at The Old Hundred.

    Announcements included Hermey going to the Bridge on 11/30 and encouraging others plus some secret SOJ meeting at a rodeo down south.

    Prayers for Orange Crush’s friend Andy, Dumar’s dad, Roger Roger’s wife, Fudd’s sister Mary and Fireman Ed.

    Thank you for letting me take over. Be on the lookout for a Purple Ghost Rain at an AO near you!

  • F3 RVA Ghost Flag On the Move

    10 HIMs came out on this Monday morning expecting the start of Whitesnake’s Birthday Week of Qs, however Q number 1 was stifled by the F3 RVA Ghost Flag that was in possession of YHC. Here is how it went down:

    Warm up mosey around parking lot, followed by various IC exercises – SSH, Deadman hang, Copperhead Squats, Ukranian Soldiers, Merkins, LBC’s and Flutter Kicks

    COP 1: Parking Spot GHOSTS: Start at the island on one end of the parking lot and bear crawl across until you reach the 1st parking spot. Exercises performed x 10 and continue bear crawl to the next spot for a total of 5 parking spots across the lot. Exercises included: (G)lute Side Steps, (H)and Release Merkins, (O)ne Legged Squats (S)ide Straddle Hops, (T)uck Jumps. Performed x 3 with bear crawl as MOT and x 2 with lunges as MOT.

    COP 2: Mosey over to the bus loop for a triple check with Curb Dips, Carolina Dry Docks and a run around the bus loop

    COP 3: Mosey to the hill on the left side of the school for a Dora with 100 Merkins, 200 Squats and 300 Double Count Flutter Kicks while partner Bernies up the hill and runs back down.

    COP 4: With 5 minutes left, stayed at the bottom of the hill for 1 minute Wall Sit, 10 Donkey Kicks OYO, 1 minute Wall Sit, 10 Donkey Kicks OYO. Moseyed back to the flag for 5 burpees OYO to close out the time.

    Numbers, Names, Announcements – F3 Daddy/Daughter Dance, SOJ Chili Cook Off Nov 24, See slack for others, Prayers – Fudd’s Sister, Faceplant’s Wife, Fireman Ed, Dental Hygienist to fall into place for Seymore.

    Thanks to Whitesnake for being such a good sport and allowing me to steal the Q and for The Deep to lose its virginity to the Ghost Flag. Happy Birthday to Whitesnake on 10/31! It was a pleasure leading you fellas today! Get out there today be a positive light in someone’s life!

  • All Hail Sky Boob!


    15 Warriors of the gloom came out to No Toll on a crisp Tuesday morning. 14 were expecting a Rosie Q. They did not get what they came for. YHC Ghost Flagged Rosie and stole the Q


    Start off moseying to the parking lot next to the recycling area, and the PAX was awed by the sight of the alien space craft shooting through the night sky. “It’s a Sky Boob!” said the PAX. When I was finally able to get the PAX back to task and not gawking at the giant boob in the sky, here’s what may or may not have happened.


    Standard warmarama, maybe more arm circles than DTH would have preferred.
    The Thang
    10s. Just like 11s only 10s
    9 DC bear crawls-1 wide grip merkin
    Then run it back
    1 DC Crawl bears- 9 diamond dry docks


    Four corners escalator
    Adding a new one to the exicon. Need a better name.
    Double clutch Squat jumps (down for a Squat, halfway up, back down then jump)
    1st corner 25 heels to heaven
    2nd 25 h2h, 25 double clutch jump squats
    3rd  25 h2h, 25 double clutch jump squats, 25 merkins
    4th 25 h2h, 25 dcjs, 25 merkins,  25 Ball Dippers


    Quarter Pounder
    25 WW2s
    50 Oblique LBCs (25 each side)
    75 Ball dippers
    100 Side strattle hops


    100 supermans just because


    Mosey back to the parking lot
    Safety squats
    Grab a cone and do 25 squats in Cadence.


    Bttf
    Finish off with 100 curb dips


    Lots of exercises adding up to 100 today was not a coincidence. Turns out this was my 100th Q!
    Great crew today that tolerated all of the 100 counts. I thoroughly enjoyed my first time at No Toll. I was blessed to lead this PAX. Thanks for being a good sport Rosie.


    Announcements


    Serious question
    If a PAX had a heart attack in a workout, would you be able to perform CPR and keep them alive until an ambulance showed up?
    Reach out to Flatline to sign up for CPR training. Be prepared to save a life.
    Open spots available
    10/15 and 10/16
    Meatball is looking for HCs to bring a dish to the 10 year Potluck at Hugueno Park

  • The longest .85 miles ever

    11 gents gathered for Futon’s Q, however, other plans were in motion, YHC was coming with the RVA Ghost Flag to steal the Q.

    0530 we launched running up the sultry Sultree stopping at a couple spots for a traveling COP. We ran up to W Millington and hung a left and ran until we hit the dead end, this is where the fun started, the arduous journey back. The progressive regressive is always a great way to make distances take longer. We did a 3 step forward, 1 step back, using the mailboxes as our markers. The mailbox in the progressive we did 10 of an exercise, the mailbox in the regressive we did 20 of an exercise. Various Merkins, Ab exercises, squats, SSH’s, etc.

    We were running low on time to we went from 3-1 to 2-1 and finally 4-1. We landed back at the parking lot at 6:14 and did a little stretching and finished with 5 Burpees. 2.45 miles covered.

    Announcements – Labor Day Convergence at Nuckols Farm Elementary at the new West End AO. 0700. Coffeeteria to be directly after. Family friendly river float Sunday, September 8th. Whitesnake is looking for volunteers to help with drinks/etc. Meatball is coordinating the 10 year convergence Pot Luck, see slack for details. Team Brightside donations for the 10 year convergence, the goal is $60,000 and its currently at $55,000.

    Prayer Requests for Katniss/Katniss’ family. Please be praying for them

    NMS – YHC was glad to return to Satan’s Hill. YHC always feels welcome. Not too much mumble chatter since we were constantly on the move, but it was good to see Chipper out for the second time this week and TSG for his second post. Chipper said he is going to make M/W/F a routine and he already has 3 commits for next Wednesday at Green Mile. Futon is now in possession of the RVA Ghost Flag, expect to see it make an appearance again in the new future.