YHC signed up for the Q weeks ago and life throws curve balls, so in bound I had time to reflect on YHC’s dad and think of a workout. Decision made-Hot Potato Q.  6 regular SOJ men and 1 regular West Ender posted this morning to finish the work week! 0530…Mosey to parking lot near JRHS football field! COP- arm circles x 10 small, x 5 big..forward than backward. Copperhead Squat x 15, SSH x 15, Box Cutters x 15, Leg Lifts x 15 and x10 Booyah Merkins. Mosey to track for Merkin Mile. Partner up. As one partner runs one…

YHC was joined by 2 powerful men to greet this warm February morning.  Honeymoon was promised some mileage if he posted at TwinTeam instead of RAMM so off we went, need to get those CSAUP miles in. Mosey across the wet field to the front of the track entrance.  Stop for a quick warm-up, YHC tried Shakedown’s method of just starting cadence without naming the exercise and Gumbo nailed SSH to start, not much mystery there.  Add some DQ and IW To the track for the Mega Beast – run 100 yds – 6 reps, another 100 – 6 reps,…

A PAX of 3 SOJ faithful arrived to a cool frosty morning at TwinTeam ready to see if we could warm up the AO to the proverbial “sunny and 70”. COP: SSH x 20 Copperhead Squats x 15 Imperial Walkers x 20 Merkins x 10 Freddie Mercuries x 20 Mosey to the elementary basketball courts Bear/Lunge 4 Corners – bear crawl from corner 1 – 2 and 3-4, lunge between corner 2-3 and 4-1 Round 1: 10 merkins, 10 jump squats, 10 Mountain climbers, 10 Freddie Mercuries Round 2: 10 Carolina Dry Docks, 20 Copperhead Squats, 30 Mountain Climbers, 40…

Can 1 person be a team?  Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend.  It went something like this: Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated.  COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks. Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between.  Pace varied, mumblechatter SUCKED, enthusiasm waned, but…

4 F3RVA regulars (including 2 Misters) opted for a SOJ bootcamp beatdown to mark the end of their work week.  Gumbo took the Q and it went something like this: Mosey two laps around the parking lot waiting for LIFOs – YHC had a feeling Mr. Roper would show up despite no sign of the mobile changing booth (i.e., the 4Runner) as of 0530, but not wanting to disappoint the Q, Mr. Roper rolled in as the on-time trio completed lap #1. Triangle/Square it up for COP, all IC, including: SSHs DQs Helicopters Imperial Walkers Arm Circles Tempo Merkins Mountain Climbers LBCs…

In a blatant effort to raise his Q Ratio YHC migrated down to Twin Team and was greeted by one Richmond Proper and 2 SOJ friendly faces ready for a sunny and 70 beatdown or something like that.  Here’s how it went down. Weave down bus loop to turnaround circle COP (IC) Copperhead Squats Smurf Jacks Helicopters Flutter Kicks Heals to Heavens Sherkins Mosey to back field 6 Cone Déjà vu Escalator– Merkins x 10, run back Merkins x 10, Jump Squats x 10, run back Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, run back…

1 SOJer posted with 3 west enders for a SOP friendly workout at TwinTeam.  The F3 RVA forecast was sunny and 70 but the temperature for the rest of the world was 11 with -1 wind chills. YHC dragged 2 kettlebells out of the backseat of the car at 0529 to the surprise of the PAX.  Mosey (easy walk since the parking lot was mostly packed snow or ice) to the entrance of the school for a dry spot that was hopefully shielded from the wind (not so much). Warm up SSH, Helicopters, Hillbillies, Flutter Kicks, Merkins Quadruple Check -…

5 redwoods posted for some early morning fun at TwinTeam.  No Q on the sheet so a hot potato ensued.  YHC took control to start. Warmup – 20 SSH, Arm Circles, Imperial Walkers Mosey to the JRHS parking lot for a modified 4 corners, similar to Honeymoon’s “Prostitute”.  10 burpees in corner 1, 20 merkins in corner 2, back to corner 1, Corner 3, 30 squats, back to corner 1 doing 20 and 10 on the way, Corner 4, 40 Mountain Climbers, repeat exercises in each corner you pass on the way back. Pass to Flashdance for the Weekend at…

11 Warriors broke the Fartsack to take on what would certainly turn out to be an interesting day at Twin Team. The Thang: COP – SSH x 20 DQ x 10 Copperhead Squats x 15 Helicopters x 10 LBC x 20 Merkins x 10 Mosey to the track Partner Up On one end of the track, complete 10 Booyah Merkins – then run to other end of track, 10 Pull ups per partner.  Complete 4 laps total for 40 Booyah Merkins and 40 pull ups. Al Gore Mosey to Basketball Court Shooters Choice: All PAX members get 3 shots from the…

5 regular PAX members circled up this morning with Rosie stating no one signed up for the Q. So Rosie took lead and we moseyed to blacktop behind BWES. YHC jumped in and it goes a little something like this: COP- SSH x 20, Imperial Walker x 15, Merkins x 15, LBC x 15, and Coppherhead Squat x 20. Enough-time to work! YHC began at the gravel track with, I’ll call it,  Down the Mountain= 50 Mountain Climbers and 1 lap around the track, than 40 Mountain Climbers and 1 lap, 30 Mountain Climbers and 1 lap, 20 Mountain Climbers…