Was planning on doing a different workout but decided to change last minute based on our clown car conversation on the way over to the Alamo. Changed it to this…. Warm up Mailboxes 1-10 (on the right), increasing reps at each mailbox up to 10. -Merkins -Burpees -Reverse Lunges -WWII’s -Jump Squats -Carolina Dry Docks -Another round of Burpees At the clubhouse did 5 merkins, 5 jumpsquats, 5 lunges on one side then around to the other side for 10 of each and back to the start for 15 each. 5 minutes left for some core work. Strong work boys!!!

This was my VQ. I have been coming out for about 6 months so it was about time I led this brotherhood. Even had an FNG (accidently called him FNQ) who powered through. Warm up: Side straddle hops, Don Quixote, helicopter, Ukrainian soldiers, cherry pickers, LBC’s and mercans (forgot to add the Jazzercise for Nancy Lopez to demonstrate flawlessly….will do that next time) Work out #1 (11’s): Run length of parking lot and complete10 mercans, run back and complete 1 diamond push ups, run length of parking lot and complete 9 mercans, run back and complete 2 diamond push ups…

VQ today with 20 PAX to start the week off. After some mild VQ hazing, here’s what went down. Mission statement announced, damn near word for word. Warmaram SSH, Don Quyotes (slow down the count Warby), Ukrainian Soldiers, cherry pickers COP #1 Burpee Plank jack 1:4 ratio to 5:20 with parking lot side shuffle in between COP #2 Core-de-sac (patent pending) Mosey to 5 cul-de-sacs. One exercise at each of: 10 V up roll ups 20 WW2 30 American Hammers double count 40 flutter kicks double count 50 LBC 10 Merkins on the mosey back at each cross street COP…

Morning amigos. 15 strong came out in the gloom this morning, including three fresh recruits. Warmorama: 1/2 mile jog up to Rankin Lane Culdsec and back.  Gave the F3 prepared speech (nailed it): F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Went through the main F3 tenets, the disclaimer and worked our way through the rest of the warmup:  SSH/CHS/Mountain Climber/Merkins/Flutters/ Mosey to Courts for COP 1 and 2 COP #1Partner burpee and Booyah Merkin Grab partner.…

14 of Richmond’s finest got together for a classic beat down. The gathering was held ant one of SOJ’s most well lit AOs. According to the runners who steered clear of our shenanigans, this is how it went down. Mosey back and forth around the horseshoe shaped parking lot, the. Circle up for F3 mission and disclaimer. warmerama followed including the ever popular scorpion kicks, as well as hillbilly’s (with or without the skip). looong mosey to the new home construction area for: Dora runner runs to second dumpster, partner does the following: 100 No surrenders 200 monkey humpers 300…

12 strong started the week off right at the Alamo. Ready to seize the day and the week. According to those up with crying babies here is what went down. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Ukrainian Soldiers, , Coper head squat, Merkins,Flutters , Plank jacks,  The Thang: Alamo parking lot is shaped like a horseshoe! The greatest CFB team plays in the Horseshoe! I smell a horseshoe. Run to opposite side of shoe and complete 5 WWII’s, Run back and do 5 WWII’s and 10 Drydocks. It was progressive and progressed with 15 Copperhead squats…

13 SOJ desperados mounted up for another Monday session at (whistles) THE ALAMO (whip snap) Mosey around the parking area and enter the Tennis Court. Disclaimers, etc. Warmorama: SSH, Ukrainian Soldiers, Copper Head squats, Muricans, LBCs, “Duke” stretch left and right side, 60 seconds for Pax to stretch OYO. The thang: Part 1: Started out with a “lady of the night” four corners on the tennis court. Exercises were 10 squats/20 LBCs/30 Drydocks/40 SSH. Build up and build down. Part 2: For context, the parking lot at the Alamo is U-shaped, so I decided to kick off partner bear-crawl/lunge/broad jump…

A Sunday night 8:00 check of the Q sheet showed no Q for the newest-hottest AO in town. YHC had been thinking about making a trip down to The Alamo and this proved to be an easy opportunity. Mosey around the full parking lot to get the muscles warm and start with a COP full of various fun exercises to include Inverted Scorpion Kicks, Suzanne Summers, etc. Mosey to the Tennis Courts and for Wheelbarrows. P1 Wheelbarrow from the end line to the net and complete 10 Derkins. Mosey back to the line and repeat with P2. Repeat for 3…

5 desperados met at the Alamo for one last stand against the joys of weekend excess! Warmorama: Jog to culdsesac some SSH and went over how to BLIMP. BLIMPS: Burpee-5x/Lunge-10x/Imperial Walker-10x/Merkin-10x/Plank Jacks-10x/Squats-10x. Jogged around Rountrey about 3 miles and stopped in various culdesacs for around 6 rounds of BLIMPS. New dude superlatives: Comanche scout: Warby was part tour guide and scout. Now I know where Vagabond, Nap Pod and Warby live. Safety Warden: Cookie wins the award this morning. He was rocking a pair of sporty safety glasses as way to avoid pollen in the eyes. Names/Numbers. Wildcat took us…

Six men came out to defend the Alamo WARM UP SSH Imperial Walkers Cherry Pickers Leg stretches Back stretches Arm stretches LBC Alabama Prom Dates Merkins Moseyed to the Tunnel Thing 1: Tango & Cash (Dora) 100 Merkins 200 LBC 300 Squats Thing 2: Daylight (11s in the Tunnel) Exercise 1: American Hammers Exercise 2: Crunchy Frogs Thing 3: Rocky (Triple Check) Partner 1 & 2 Leg Throws Partner 3: Run Loop/Stairs Numbers, Names, Announcements and Prayer Make it a great day fellas!