Tag: Source of Truth

Nine Ballers entered the arena for a Richmond Roughriders inspired beatdown.  Here’s how it happened.

THANG

Mosey in front of school to bus parking lot.

COP

• SSHs x 18
• Copperhead Squats x 18
• HR Merkins x 18
• Reverse Scorpions x 18
• Crabcakes x 18
• Helicopters x 10

Mosey around school and down to football field

Agility Drills

• High Knees across field, repeat
• Karaoke across, repeat
• Back Pedal, repeat
• Slurpees (Slide 5 steps, Burpee) across, repeat

F3 Gassers

• Sprint Goal Line to 10yd line and back, repeat to 20yd line, 30, 40, 50,…. opposite Goal Line and back

Passing Tree (Waiting PAX does SSHs, Jump Squats, Lunges, LBCs) Dropped pass = 2 Burpees for all

• 10 and In
• 10 and Out
• Post
• Fly

Arena Bowl I (4 on 4)

Mosey back to SF

Numberama, Nameorama, COT

MOLESKIN

Those who know YHC well are quite aware of his love affair with obscure sports, particularly minor league arena football.  Yeah, that’s right, in case the PAX didn’t know, there is a team in town called the Richmond Roughriders and they’re awesome.  18-1 over two seasons to be exact and the #1 seed heading into the American Arena League playoffs kicking off this Saturday at the Coliseum.  The games cost the same as a Squirrels’ outing but are twice as fun, money back guaranteed.  Notable current Roughriders’ players include former NFL Pro-Bowler, part-time UFC fighter and all around good guy Greg Hardy, former Saint and Super Bowl Champion Robert Meachem, plus local Hokie hero Davon Morgan.  The games are high-paced, hard-hitting, and will keep you on the edge of your seat.  YHC planned this workout to bring awareness to this great game and source of entertainment.  Apart from the Braves/ Squirrels, professional sports teams have a long history of failure in RVA and YHC would like that to change.  YHC encourages all PAX to get out and see a game and support these weekend warriors who lay it on the line simply for love of the game.  YHC will be at the Coliseum at 6:30 at the box office across 7^th street from the parking deck if anyone would like to join Rider Nation.

Team 1 (Rosie, DK, Phonics, and Offshore) were stifled and confused by the half zone/ half man defense of Team 2 (EF, Gumbo, Tobit, Bag Phone).  Gumbo led Team 2’s aerial attack, but was let down by YHC’s stone hands.  Offshore throws a pretty ball with his slick left handed Vick-like flick.  Shakedown opted to take some laps.  In the end Arena Bowl I ended in a very un-arena football like 0-0 tie.  YHC provided some comic relief while just missing on a perfectly thrown corner route by Gumbo stepping in a mud puddle and sliding on his back about 6 feet.

ANNOUNCEMENTS

Happy Hour, today Hardywood West Creek whenever you can get there

RVA Summer Tour rolls on

Amateur RAMM Gears this Friday, anything with wheels counts (bike, roller skates, Walmart motorized scooter)

Welcome Bag Phone

Forgive the delayed post, apparently the G as caught on and now F3RVA is not allowed to post from the work computer so it had to wait.

5 PAX showed up for a morning of variety at SOT.  YHC showed p early for once and dropped off a few toys down by the track then returned to the top so I cold read the historical markers in the parking lot, fascinating!

Tuco had been sitting in the lot waiting, then Vinny, Tobit and Handshake rolled in and suddenly it was 70 and sunny at 5:30 so we moseyed to the lower lot for the warm up:

The first exercise was of course the SSH; the only proper way to start! IC X 41

Cherry pickers IC x 10

The Hillbilly “YeeHaw!” IC x 13 (extra Credit to Vinny for shouting yeehaw at the conclusion as well)

Moroccan Night club IC x 20

Mosey to track for 8 minute AMLAP run – Tobit of course led the way as he took off like he was shot out of a cannon.  The old dog sauntering around the track probably didn’t even see the flash as he went by.

Retrieve the logs I dropped off earlier and circuit on the track (x2):

one man runs to the top of stairs others do stations:

Overhead press

Curls-4-the-Girls

Rows

Skull Crushers

Sledgehammer shoulder raises

Short break for some Catch-me-if-you-can (YHC had to catch Tobit after 5 ‘murcans and I can attest tat he rns almost as fast backwards as forwards)

Return to another speed round on the circuit then mosey to the top lot for the final event: the tug-o-war using an old school rope.  2-on-2 with the odd man rotating in.  The lot was slick from rain so it was a little rough, those of us with newer sneakers had a distinct advantage.

COR – NOR – no announcements – discussion of the anniversary of the Battle of Midway June 4-6, 1942 I knew others would pluck the low hanging D-Day fruit but today we went back two years to a time when the US was out gunned and out classed in the Pacific, and in serious danger until US planes from the Enterprise, Hornet and Yorktown found the Japanese fleet and ended up sinking 4 aircraft carriers, forever blunting the IJN’s carrier threat.  All this was possible only with the sacrifice of the American torpedo bomber pilots flying outdated planes – 42 planes found the fleet, only 12 planes returned as 69 pilots and crew were slaughtered.  That sacrifice however blinded the Japanese to the US dive bombers that were high above and destroyed the pride of the Japanese fleet.  Tis was an illustration for What sacrifices will we make to reach the turning point with the sin in our lives?

Prayer requests YHC took us out.

NMS-  Great work this morning fellas, I appreciated the willing to do odd things attitudes from everybody and I hope to bring the rope out when it is dry.

 

 

 

YHC arrived to new SOT location, first on scene and planted the flag. YHC had never read the historical markers in front of MMS, but learned something new today. 10 PAX regulars-8 SOJ and 2 Tuckahoe-posted for a wild and wonderful Q, hosted by none other than your YHC!! 0530….time to mosey.

COP….x 10 Don Quixote’s, x 10 Russian Soldiers, x 10 Copperhead Squats, x 15 Flutter Kicks, x 15 Freddie Mercuries, x 15 Box Cutters, x 20 SSH. Mosey to the the track.

Merkin Mile- 4 laps around the track. After each lap, x 12 Merkins. 1 mile and 48 merkins complete. BING!! Mosey to soccer field and partner up.

Partner 1 runs the length of the field, while Partner 2 lunges the length of the field. When partner 1 and 2 meet up, x 20 LBC’s each. Switch and repeat for the entire length of the field. Now, PAX went down the field, we must return. YHC asked Tobit his favorite exercise……………………………..wait for it…………………………………Rosalita’s!! Same routine back down the field but instead of LBC’s when partners meet, Rosalita’s. BANG!! Splinter, great comment and something to the effect of, “This is not the first time Rosalita’s have been done on this field!!” TRUE DAT!! MMS was Midlo High way back in the day and became MMS in 1986! Those fields have some history. Add F3 dudes! Let’s mosey….

YHC saw a nice set of stairs at far end of soccer field during the Merkin Mile so why not. Triple Check……1 partner performs dips, partner 2 performs step ups, partner 3 runs the stairs. BOOM!! YHC was odd man out..thanks EF Hutton, Gumbo, and Wedding Singer for letting me tag along!

With approx. 9 minutes left, partner up. PLT’s baby! Each partner performs 100 PLT’s!! BAM!! Times up! Mosey up a few more stairs and back to the flag!!

Number-ama, Name-r-ama, Announcements: Puppy Pile, June 23. Summer Challenge, see Phonics.

Flashdance took us out!!

NMS: YHC surprised to see the cars arrive in force this am. 10 strong at SOT is great. Super call Rosie and Gumbo on moving the AO!!!

Than to see Splinter……….back in Midlo. All roads lead back to 23113!!! Than Splinter had to say, “Wonder if Walt is still there?” As soon as Splinter said that, a much needed smile came to YHC face!! Walt sold cigarettes to any Midlo High student from 1992 to 1998, including YCH class, Gumbo, Rosie and Splinter’s class, and YHC’s sister class. Freakin Hilarious Splinter!! YHC asked the PAX what happens to student who smoke in school, cigarettes that is, than vaping came into question!!

Rosalita’s have been done MANY times on that field, for sure, Splinter!! Tobit, YHC was surprised this was your favorite workout!! Nnnnniiiiiccccceeee…………….

Definitely warm and thick this morning. Back to towels, and change of clothes after workout boys!!

O yea, Flashdance’s super powers, arm circles, Flerkins, and Partner Carries. Thanks for the prayer brother!

Thank you for following men. Have an awesome day and only those who post understand!!

Loud and Proud,

Flatline

9 strong posted for a tour of the new SOT AO.  Maneuvering around the morning bus activity, all PAX found each other in the parking lot with a flag planted and a heightened level of excitement.  YHC thought it was for the Rosie Q but more likely to see what the new AO has for beatdown options.

THANG

Mosey to the bus loop for the COP.  DQ for Wilson, SSH, Merkins, IW, LBC, FK, Peter Parkers.  Giant parking lot tracers across the lined bus parking spots, Lab Rat would be pleased.  (Now he’s even happier b/c he was mentioned in a backblast of a workout he didn’t attend)  Mosey around the school – find Door #5 – 5 burpees.  Show the pax the potential gauntlet of doors 8-17.  Stop at door #18 for Freddie Mercuries, 18-IC.

Down the steps to the track and over to the second set of steps for a triple check.  P1-Runs up the stairs, around the bleachers and down the other set of stairs, P2-Squats, P3-Flutter Kicks.

Fantastic 400’s – Round 1- 10 merkins, run 100m, 10 Monkey Humpers, run 100m, 10 Heels to Heaven, run 100m, 10 2ct Mountain Climbers.  Round 2 – Repeato with 20 of each.

Love Hill on the hill to the track parking lot- Backward Lunges, Broad Jump Burpees, Polar Bears.  Back down with Hate Hill-Broad Jump Burpees, Russian Soldiers, Lunges

Mary – 1-leg Alabama Prom Dates, American Hammers, Crunchy Frogs

Back to the flag for a Ring of Fire – 10 merkins each with 10 together at the end.  5 burpees to close out the last 30 seconds.

NMM

Great start to a new AO men.  Lots to do at this AO, the stairs are something that we don’t have at many AOs and Honeymoon is already coming up with a plan to use them more.  Gumbo pointed out what seemed to be an extra large curb that Wilson quickly christened.  It’s not a true SOJ AO until Wilson spreads the salmon and malbec.  It seemed a little forced but it is done.  As we moseyed around the AO everyone seemed to find something else to use, multiple football fields, baseball fields, flying EH’s and hills.  The FNG even got a few civil engineering lessons on grate placement from YHC and Bobber.

Welcome Cougar Bait, it will likely get shortened to Cougar, but any man in his 20’s that states he is “single and ready to mingle” sounds like Two Can’s prodigy.  Kotters to McRib, good to have him back out, hope this AO fits into his schedule.  Singer wants to get in touch with Marmaduke to discuss how to post with 2 little ones at home, Singer is not up for excuses.  Singer may have been a little salty that Wilson fartsacked yesterday and didn’t deliver his golf tournament winnings.

Announcements

Memorial Day Convergence – Monday 7am Tredegar Parking lot – Hot Potato Q

F3RVA Summer AO Challenge tour begins Tuesday – Hit all or some, you against you.  Bonus AO Monday.

Fun times today men, looking forward to many more mornings at this AO.

Three SOT regulars posted this morning to possibly begin the wind-down process at SOT…TBD.  In any event, YHC planted the flag early and lead the following beatdown once Rosco and Rosie joined:

Mosey to the track and one lap around and form up in the asphalt pit of despair for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• LBCs
• Flutter Kicks

THANG:

Mosey to the Tennis Courts for Four Corners

• Corner 1 = 10 merkins
• Corner 2 = 20 jump squats
• Corner 3 = 30 2-count mountain climbers
• Corner 4 = 40 LBCs
• Lunge the short sides; Sprint the Long Sides

Four Corner Rewind (and I hadn’t even read Flatline’s BB from NoToll yet…great minds):

• Reverse the above with backwards run on the long sides and backwards lunge on the short sides

SOT Classic Triple Check – mosey over to the corner of the school for the classic SOT triple check spot with People’s Chair, Freddie Mercuries and a run to the far tree and back.

Merry-Go-Round the basketball Courts

• Round 1 = 1 Burpee at each basket
• Round 2 = 10 Box Cutters at each basket
• Round 3 = 5 Ball Dippers at each basket

APDs x20 IC

Dying Cock-a-Roaches x10

Mosey back to the Flag for a Trio of Triangles of Fire:

• First TOF = plank and 10 merkins with an explosion to your feet and holding Al Gore after your merkins
• Second TOF = Al Gore, drop and do 10 2-count flutter kicks, then pop back up to Al Gore
• Third TOF = Hold six inches and do 10 Hello Dollies when it is your turn

2 MOM with LBCs and American Hammers

COT, COR, NOR and YHC took us out

Announcements:

• HDHH today at Independence = range time 5:30-6:30, weather permitting.  Drinks/food at Tavern 19 regardless
• Golf Tourney Friday – rain or shine…though high winds and lightening may have a little something to say with that plan.
• SOT – next week will be an exploration to Midlothian Middle School
• Shakedown and Mr. Holland still collecting $$ for St. Baldrics.  Let’s hit their goal and behold their bald beauty.
• Lab Rat and Shakedown are running downtown at 11:30 today.  YHC can’t make it today, but I plan to join when I can.

NMS:

Great work this morning by Rosco and Rosie.  YHC is still leaning heavy on abs and legs and babying the shoulder so thanks for indulging.  Sounds like Flatline laid down enough merkins for a while yesterday at NoToll.   The chatter was strong this morning.  A great way to start the hump day.

Let’s breathe some life into our SOJ Wednesdays and increase  the numbers.  Perhaps a new AO will do that.  Rosie and YHC will be posting to Midlo Middle next Wednesday for an exploratory beatdown.  Come join us.

Have a great Wednesday men!

No More Gumbo for You!

2 of the SOJ faithful avoided the pull of the fartsack to hit the SOT gloom.  A nice cool morning greeted the 2 of us and after some discussion on where the rest of the SOJ PAX has been on Wednesdays we headed to the track for a hot potato.

A lap around the track and then some warmups In Conversation – DQ, Helicopter, SSH

11s – Merkins and Box cutters with a run across the field.  Watch out for land mines left by the geese.

Roscoe – Tire toss – back and forth 8-10 times.  8 minute run around the track.

Form Stations – 20 Dips, 20 LBC, 20 Hurdle OH Press, 20 Hurdle Curls, 20 APD – Repeato  Do all reps with good form

Back to YHC for some Mary – FK, AH, FM, H2H

COP

NMM

Need to get those deep SOJ guys back out to SOT or EH some new ones, the numbers are looking thin recently.  Some of those New Market guys need to know they can show up even if they don’t have a clown car.

Rosco has a fun filled day of log splitting ahead of him.  He’s going to try to make it out again this week but after hearing the level of work he has set up for himself today,  I wouldn’t blame him if he took a well earned day off.  Discussion of form over volume probably had Toga and Conspiracy smiling somewhere.  Look for more of that from Rosco and possibly YHC.

Thanks for showing up and pushing me to get better Rosco.

YHC snuck in under the wire, risking an encounter with Chesterfield’s finest to find one lonely PAX member in the lot – Tobit.  The weather was PERFECT this morning and 2 or 20 we weren’t there for ballet class.

Warm Up:

SSH IC x 25

Cherry Pickers IC x 10

Hillbilly – YeeHaw IC x 10

‘Murcans IC x 10

APDs OYO x 10

Mosey to the track

8 minutes of AMLAP (As many Laps as Possible YHC was thankful that Tobit had the courtesy to only lap him one time!)

The Firestone Discus toss (You missed it Rosie) YHC and Tobit used various techniques (2 hands, Right hand and left hand) to toss two car tires for distance, A lot of fun and really stretched out the back, we will see that again)

Fox and Hound – The fox runs backward while the hound does 5 ‘murcans then chases in a forward sprint. (it took YHC 75 yards to catch Tobit!  A fun way to really push yourself).

Circuit: 20 dips OYO, 20 LBC OYO, 20 Military presses OYO using the weighted hurdle and 20 curls-for-the-girls with the hurdle) x 2

One fast lap, 20 APDs OYO

Work on the jab

Circuit repeat

Mosey back to the cars

Flutter Kicks IC x 25

APD  OYO x 10

COR – NOR – Prayer, No announcements.

 

Looking forward to the return of the New Market and Halsley contingents, can you hear that Wilson?

 

4 PAX showed up on a rainy Wednesday for a little fun with logs, tires and a hammer

 

Warm Up:

SSH IC x 48

Cherry Pickers IC x 10

The Hillbilly -> YeeHaw IC x 10

Pick up some coupons and mosey to the track.

Workout:

9 minute run OYO – Distances varied from 1 mile for YHC up to 1 and a 1/2 for Tobit and Rosie

The Lumberjack Circuit: 45 second at each station back-to-back

Overhead Press

Tire Flip

One arm row

Curls for the girls

Skull-crushers

Sledgehammer to the tire

Indian Run for a lap

Another Lumberjack circuit

Face-off with a partner and push each other blocking sled style, the first one to push the other 10 yards back wins

Another Lumberjack circuit (Last one so make the sledgehammers count!)

Mosey back to the flag and everyone gets a shot at the focus mitts.

COR – NOR – COT

Announcements:

Wilson’s Golf Tournament – Suggestion to get together before that occurs to hit a few golfballs.

 

YHC was glad to Q this fine group of men on a rainy day.  As the Q YHC instituted a punishment regimen for un-wholesome talk.  Our verse today was Psalm 19:14 “Let the words of my mouth, and the meditation of my heart be acceptable in Your sight Oh Lord my strength and my Redeemer.”  All that was heard was good natured mumble-chatter that was G – Rated, Outstanding.  Tobit corrected YHC about adding an R to his name.  I took that opening to remind folks that Rosco ends in an o not an e.  I really learned “Don’t mess with Gumbo!  He is stout on the pushing and hit the focus mitts like a champ, elbows in, hands up, quick and always on target, nicely done.  It is always a pleasure gents.