Tag: #SOJ

  • Pre-Party

    House Party and I knocked out a run before the newly minted “Twin Team Lounge” opened for business. We stuck to our normal Robious Road Corridor route. HP was able to offer some excellent advice on dealing with some complex extended family issues – much appreciated! Made it back just in time for Last Call’s epic workout.

    SYITG

  • Liv.

    15 grown boys got after it this morning with @Yeehaw, his daughter Liv and the entire Schroepfer family in mind. With most of the PAX in “Love for Liv” yellow, here’s what went down…

    WARMARAMA – Quick mosey to the bottom of Satan’s Hill and back. Circled up and asked that @Swoop fill us in on how Liv is doing after her challenging week. Fired the boys up! YHC then gave the F3 mission and got into it…SSH’s, DMH, Imperial Walkers, Ukrainian Soldiers, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – SHOW LOVE FOR LIV!

    COP 1: L-I-V Triple Check

    • L – Lunges
    • I – Imperial Walkers
    • V – Very long run up Satan’s Hill and back

    COP 2: L-I-V Coupon Circuit

    • Each PAX member grabbed a coupon (or rock) to perform alphabet-style lifts. Imagine doing the “YMCA” but with cinderblocks and spelling out “LIV.” (2) sets.
    • L – Lift up, back down to chest, push outward, back to chest. Formed an “L” QTY (10)
    • I – Lift up, back down, back up. Formed an “I” QTY (10)
    • V – Lift up & to the right, back to chest, lift up & to the left, back to chest. Formed a “V” QTY (10)

    COP 3: L-I-V Competition

    • Circled up. Similar to HORSE or PIG, each PAX member had a chance to call out an exercise for the PAX to try to duplicate. Failure = a letter and a run up Satan’s Hill and back.
    • PAX planked. Rotating clockwise, each PAX member called out a variation of a Merkin. QTY (10). If knees hit, take a letter and a hike!
    • PAX sat in the people’s chair. Rotating counter-clockwise, each PAX member called out a variation of a Squat. QTY (10). If legs straightened, take your letter and see ya!

    COP 4: L-I-V Jerkins

    • LIV in roman numerals = 54
    • (5) round of QTY (4) Jerkins in cadence.

    ANNOUNCEMENTS

    • Tuesday rucks – Hit up @Meatball
    • Saturday, 9/28 – DTH’s 6-year workout

    PARYERS/WINS

    • WIN – Dumar’s father is doing well after his surgery.
    • WIN – Wildcat’s health
    • WIN – Liv’s health
    • PRAYER – Safety for those in the SE during hurricane
    • PRAYER – Safety for our kids in school

    Thank y’all so much for the opportunity lead. Stay strong!

  • Virtious Wet Ones

    6 HIMs who were not water soluble, gathered in the gloom to conquer 3 miles of rucking throughout Larus Park with an extra jaunt out to Stony Point Mall. In spite of the mud and rain, no man was left behind and no man slipped in the mud. We ended on time with some stretching that may have been mistaken for a rain dance, then closed with our COT. The mumble chatter on the trail was a great prologue to our coffeeteria Q-Source discussion. We bantered about the finer points of the Jester and the M. Turns out we all had a lot of first hand experience with both. All came away enlightened and feeling ready to swim into the day.

  • FNG crushes a muscle-up

    6 man children got to the jungle gym EARLY for some pull-ups and dips. Almost had to double take when I saw how packed it was! Great way to start out the belated birthday Q. We worked on form muscle-ups/pullups with the bands. Props to Eastbound (FNG) for cranking out a muscle up with bands on his first try! Pays to be 19 yrs old and lean!

    COP 1 – 11’s with pull-ups and dips

    COP 2 – partner burnout pull-ups (assisted)

    COP 3 – Partner Dips DORA to 50EA reps

    Nice to get back into it after taking a break for a few weeks due to Iron Pax. Love having the large group there getting SWOLL.

  • B Dub Run Club

    Everyone’s favorite running duo hit the streets prior to Honeymoon’s legendary 1000th workout. We did our usual flat and fast route past James River High School and up Robious Road. Great conversation about housing for registered sex offenders and other fascinating topics. House Party took one for the team on the spider web front. We made back just as the Twin Team crowd was gathering………..A good time was had by all.

    SYITG

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge

    As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened.

    Set-Up: 

    • Measure out 800 meters or utilize a 200/400 meter loop.  PAX should finish 800m at cone grid.

    • Measure out 15 yards in a straight line with cones at the start and end.

    • A standard coupon is needed for this workout.

    THE THANG:

    • Run800 meters

    • 80 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON)

    • 14 Cactus Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • Divide & Conquer

    The 4s headed out to do a lap around Lake Salisbury and got just over 4.5 miles in. The 5s stayed back for some track work. A mile warm-up, then 5×800 at max capacity with a 400 walk in between each.

    check Slack for announcements.

  • 4 or 5 Finger Death Punch

    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

  • 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

  • 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 10

    Rifle 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 ups

    Move on down to Pole Alley for more Elevens
    10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins

    Mosey 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.