6 running enthusiasts hit the streets of the Bettie Weaver/James River HS Complex for the latest rendition of River Run. The following is a very brief summary for your viewing pleasure.
Off the main road, complete 4 or 5 out and backs (fingers). Left past the High School, turn around at Robious and back. Straight into Robious Landing Park – run to the river and loop through the parking lot and back. Left into Tarrington – straight until the road ends at a roundabout; circle back. Left on Forgot Name of Road, turn around at the end of the cul-de-sac and back. 5 milers added in the road directly across from the start – run to the end and run back. Mileage seemed a bit short so we added on a loop around the school at the end. Bullseye and Wedding Singer ran up to Robious and back.
Final Thoughts: Had a great time running with my 2.0’s and the other PAX. It is very dark in Robious Landing park and headlamps are recommended – luckily we had Doozy lighting the way. Nice cool weather made for a great morning.
SYITG
Tag: #SOJ
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4 or 5 Finger Death Punch
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Rush Hour
15 rushed to the Alamo in the early gloom to find no “Q” on the “Q” sheet. A dim light on the gathering of weary souls in the parking lot. The air was thick with a palpable sense of reluctance. The “gloom”, as they affectionately call it, was more than just the early morning fog; it was a collective mood of resignation from the “Q”. Embracing the gloom and the need to lead, Futon, Warby and Meatball started to toss the hot potato. And with that, the early morning gloom settled back into its familiar routine, as the PAX prepared for a workout that no one wanted to lead, but everyone was somehow compelled to endure.
Mosey up to the Stop sign and back to the lot to collect the Pax that arrived just past the half.
Meatball Warmarama: SSH, Roscoe’s Mom, Plank Stretch, Merkins, Don Quixote’s, Cherry Pickers, Stretch OYO
COP #1: Meatball – Triple Check; Run up to the stop Sign, LBCS, and Copperhead Squats
COP #2: Futon – U10 Merkins down the ladder. Start with 10 Merkins, Mosey to the lot corner, Karaoke across the front of the Alamo, Bernie Sanders back into the “U”. 9 Merkins and reverso and down to 1 Merkin.
COP #3: Warby – 4 Corners Prostitute Style on the Tennis Courts. 10 Merkins, 20 Lt. Dan’s, DC 30 Flutter Kicks, DC 40 Mountain Climbers.
COP #4: Meatball – Holding Plank and starting with 3 Merkins sending it around each direction. If you get caught in the middle, you double up and continue the pass. Second round, 2 Merkins and Pass holding a plank. Final Round, 1 Merkin and pass
Meatball Called Time to name Aaron Monroe, FNG that Cookie brought, named Rush Hour for his favorite Movie. Fandango approved and we closed out with announcements and prayers for Dumar’s dad having surgery this week.
Convergence Saturday, 9/21. Beatdown in the morning and Potluck in the afternoon. Signup to bring a dish if you are attending the afternoon at Huguenot Park. Starts at 1:30pm, Shelter #1
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Who wants some candy
6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.
Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.
PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.
16 Curls
16 Overhead Presses
16 Oblique Lifts Left
16 Oblique Lifts Right
Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.Get Lost
3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check
Curls
Double clutch jump squats
Merkins to failure (timer)
Each PAX of would do 2 rounds of Get Lost.Elevens
10 Bear crawl pull throughs- 1 merkin
Down to 1 and up to 10Rifle Carry cindies back to the shed.
Mosey across the cowpasture to the the fence for some Indigenous People’s exercises
PAX line up at each pole on the fence
Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
About halfway change the exercise to Turkish get upsMove on down to Pole Alley for more Elevens
10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond MerkinsMosey back over to the cushy playground surface for some Broga led by Mudslide.
Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp!
I was blessed to lead.
Announcements
F3RVA 10 year is now only 1 week away!
It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday. -
Guess who’s doing a pre-run, before the pre-run?
After assuming YHC would be the only PAX running before the beatdown at Twin Team, YHC was surprised to see Big Rigs truck in the parking lot. Apparently, he had already been running. We took off at 5am down Robious and circled back in time for a kettlebell workout with NTB. As always, great convo. YHC asked Big Rig what route he took before I arrived and he stated he ran up Twin Team road because basically, It doesnt make sense to come out to this AO and not hit Twin Team hill. YHC would have to disagree with that statement. Good work today.
House Party
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Iron Dog Gauntlet
Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.
Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.
Time to work!
We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.
- 50 LBCs
- 40 Squats with bands
- 30 coupon bicep curls
- 20 Merkins with bands
- 10 40# sandbag thrusters
- A lot of mosey’in
Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS
- 10 burpees at the top
- 20 lunges at bottom
- 20 imperial walkers at top
- 20 merkins at bottom
- 20 plank jacks at top
- 20 squats at bottom
Back to the parking lot for 2nd round of the Iron Dog Gauntlet.
Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!
Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.
Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.
Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!
Finish strong tomorrow, great week of work. Until next time.
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2nd Annual Timberwolf Hollow Open
If I mess up, we all mess up. Luckily for the 8 HIMs who came out in the gloom – with McRib literally emerging from the gloom, YHC doesn’t make mistakes!
Borrowing a Q idea from Doozy, we had the 2nd Annual Disc Open at Timberwolf Hollow!
Mosey around the bus loop and settled in at the corner of the lot where we could get up close and personal with each other for some solid stretching. Traditions were thrown to the side and no SSHs were done, instead a curtailed list of high-intensity stretches were performed to get us ready for the event. Middle School arm stretches, overhead stretches, jazzercise, helicopters, ukrainian soldiers, merkins, roscoe’s mom.
The Main Event
Rules are simple. At the beginning of each hole, we rotate which HIM calls out an exercise x10 and picks an object to be “the hole”.
- Perform exercise x10
- Throw first shot, run to disc, do 1 merkin
- Throw second shot, run to disc, do 2 merkins, etc
- Once hole is hit, do a burpee for each stroke
- BONUS – if you catch a HIMs disc, they do 10 burpees, if you attempt and fail, you do 10 burpees
All in all we played 12 competitive holes, some in well lit areas, some not so well lit! YHC’s scorecard showed 120 random exercises, 122 merkins, 56 burpees, and 1.35 miles – not bad for a Thursday morning! The PAX learned a few things along the way:
- If frisbee golf was a profitable sport, Rudy Scheffler would be raking in the dough! He was playing by himself most holes while the rest of us were getting honked at by Karen.
- Don’t get in Karen’s way. She wants to get to school first to get the best parking spot, a group of grown men playing games will not get in her way.
- Bring a flashlight.
- Skip shots are the way to go if you can’t Bend-It-Like-Rudy
Great time was had by all, no one got taken out by a flying disc, and we recovered the two lost along the way. Thanks for the fun today everyone, low-key really good workout.
Announcement – 10 year events next weekend / Heist leading the Bridge / New AO’s, check them out / VQ week in November
Prayer Requests – Pray for the Babin’s as they travel across country this weekend. Prayers for the Demay’s and their son. Prayers for the Yoakam’s, a friend of YHC who passed away this week after a 3 year battle with a very rare Colon Cancer.
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9/11 – Never Forget
23 years later, we still remember where we were and who we were with that day. 9/11 will always be a day that we never forget. 19 Fighters, including 4 FNGs (Unfortunately, 1 FNG had to leave early and will be named at a future workout hopefully) came out to the Green Mile this morning for a 9/11 themed workout to honor the lives lost. Here is how it went down:
Warm up: Mosey to the bus parking lot, F3 Mission Statement/Disclaimer/Principles, IC exercises including SSH, Helicopters, Ukrainian Soldiers, Copperhead Squats, Deadman Hang, LBCs, Roscoe’s Mom
COP 1: Mosey to the top of the bus loop for 9/11’s – Started at bus parking spot 1 with 9 HRMs, run to bus parking spot 10 to perform 11 double count American Hammers and return to bus parking spot 1. Repeat 9 HRMs, run to bus parking spot 9, back to spot 1 for 11 double count American Hammers and so on until completed 10 rounds.
COP 2: Mosey around the school to small parking lot hill by playgrounds for a Flight Dora to honor the flights impacted on 9/11. P1 performs exercise, while P2 runs to lamppost on the left and back. AA Flight 11 that hit the North Tower – 11 Burpees, AA Flight 77 that hit the Pentagon – 77 Supermans, UA 93 that was taken down in PA – 93 Carolina Dry Docks, UA 175 that hit the South Tower – 175 Heels to Heaven.
COP 3: Mosey to the field at the front of the school that has a steeper than expected hill to perform a teamed-up effort to complete 110 flight of stairs that were in the towers. All PAX ran up the hill and back down which counted as 1 and collectively banked until we reached 110.
COP 4: Mosey back to the flag for another teamed-up effort to honor the 2,977 American lives lost. All PAX performed single count mountain climbers and collectively banked until we reached 2,977.
COP 5: Ring of Fire – 9 of your favorite merkin, flip over, 11 of your favorite ab exercise. Time called.
Numbers, Names – Welcome to our 3 FNGs 1) Alex AKA Cole Trickle as he is a big racing fan, 2) Nathan AKA Mr. Clean as he is commercial sales rep for a duct cleaning company and just happens to be missing a few hairs on top, 3) Christian AKA Tofurkey as he is a big meat smoker. We threw out Sausage Party, but had to keep it family clean due to having kids. Welcome to all of our new guys and hope to see you continuing to post!
Announcements: F3 RVA 10 Year Convergence Weekend 9/20-21 (See Slack for all of the details), SOJ VQ Week Nov 4-8, Faith Based Entrepreneurship Meeting Starts tomorrow at Gather Midlothian (See Section 8 for details)
Prayer Requests: Continued prayers for those impacted by 9/11, Dumar’s Dad undergoing major surgery, Section 8’s mother with multiple health issues, Wildcat hip injury.
Pleasure to lead you fellas today! Get out there and make a difference in someone’s life! Stay blessed!
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SpaceX and Iron Pax
3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.
We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following
Times Below
- State Farm – 21:30
- Broadway – 22:00 (Modified)
- Pool boy – 23:45
Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.
Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.
Names/Number/Prayers
-Healing for broadway
-prayers for Pool boy’s cousins going through cancer screening
-YHC needing some relief from recently aggravated tinnitus
SYITG Boys!
-State farm
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Ruck N Roll
A terrible backblast title…….but an excellent workout this morning! Draper and I hit the streets at 6am sharp. The route took us through the paved trails, and we made a stop at the lake to check out the sunrise. Lots of large birds about! Excellent conversation with my WEAG brother.
SYITG -
Eager Beaver
The same 2 Iron savages hit the jungle gym at Ecoff Elementary for a rare Saturday Pull Up Session. Beaver was eager to work on his pull ups. This dude always strives for perfect form. He is truly a beast. Here’s what went down.. or up.
After the typical stretches, we hit the monkey bars.
Hollow Rocks
Chest to Bar Pull Ups
Over to the tall pull up bar for some ladders. We would take turns doing multiple grips and increasing rep counts until failure
Standard, Wide Grip, Chin Up, Narrow Grip, Dips.
Finish up with one Pull up Negative holding as long as possible. We pushed each other to the limit to finish out. Our arms were shaking.