When I first started posting for workouts I thought guys didn’t like it unless they were beat down to the point they could barely walk but now I realize that’s not what it’s about. It’s about getting up in the Gloom with your brothers, just being active, and having fun. It’s just as much about the fellowship as it is the fitness so I thought I would try to do something a little different from my VQ, which took me a few days to recover from. How about some basketball and baseball! Here’s how things went down. Mosey to the…

Kicking the weekend off in style, 8 SOJ studs got together for the latest edition of Rock N Roll. We pushed ourselves through a tough upper body workout; and had a good time doing so. Here is a brief summary for your viewing pleasure: Mosey to the tennis courts for Warmarama:Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, Plank Jacks, Suzanne Somers, Monkey Love Makers, Lunge Walk, High Knees, Butt Kicks, Mummy Bernie Sanders. Throughout the workout we took on 4 challenges.Challenge One was 50 burpees. Keep going until the first person is finished. Mosey to the Kubota Coupon…

Departing the deluge of Bon Air and other points North, a strong PAX of 9 HIM’s gathering in the stifling humidity of Rock&Roll without a drop of refreshing rain in sight. No problem, we’ll bring our own sweaty rainfall to the AO. The THANG: WARMERAMA: Mosey loop around the lot & circle up on the basketball courtWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom (heaps of 8-counts) COP #1: Ind.People’s Run to the Tennis CourtsLINDSEY:Donkey Kicks 10-15-20-25-30Chain Smokers 30-25-20-15-10Run across x3 courts between sets COP #2: Mosey via GRABASS back around the park loop -…

6 Super Heroes in training awaited the Dark Knight caped crusader. Here’s what lame Robin observed from the sidelines : Mosey to tennis courts Warmarama : 10 SSH IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC THE THANG : The Batman We did 10 sets *OF EACH EXERCISE* single count reps with 20 seconds of rest in between each set. Only exercise we didn’t finish was Leg Raises due to time and YHC’s hip popping in and out of socket.  Mosey BTTF DONE Numbers, Names, YHC took us…

20 party animals showed up for a House Party VQ. Nancy Lopez was right, the adrenaline was flowing. Especially since it felt like the entire RVA region was there! I was really thankful for the support. It went a little something like this. Mosey to the BBall Court for 10 SSH, 10 Helicopters, 10 arm circles, 10 DQ’s 10 copperhead squats, 10 merkins, and 10 WW2’s all IC. Move to the baseline for suicides. 2 times down and back doing regular suicides then lunge with 4 burpees at each line and finally bear crawl with 4 merkins at each line.…

After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure: Mosey to the basketball court for Warmarama: Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and…

7 men at 7 o’ clock sharp. Walking warmups: Ukranian soldiers, walking Imperial Walkers, arm circles, Quixote broad jumps. Improvised 11s: bear crawl up the embankment for incline mirkins, craw bear back down for jump squats. Indigenous bar crawl with plank jacks the length of the bar. Mosey to the under-construction tennis courts where we picked up where Chesterfield County left off. Grab a big piece of asphalt for some curls, some kettle bell swings, and thrusters. 50 pole smokers OYO. 45 mirkins OYO. Then we moved as many huge pieces of asphalt as we could from one end of…

Three rock stars enjoyed an intimate gathering filled with mumblechatter and Jumping Herpees. Here is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-ups:Ukranian Soldiers, Helicopters, Mummy Kicks (??), Alabama Prom Dates, Monkey Love Makers (slow Monkey Humpers), Plank Jacks, Carolina Dry Docks, Broga including the pigeon, Hip Flexor Stretch, etc. Mosey to Basketball Court 2 for Exercise One: Ring around the Toadie: Frog jumps going clockwise around the perimeter of the court. Finished two laps. Mosey to the back of the park, stopping for Pole Smokers (x25), Flutter Kicks (x50), LBC’s (x75). On the Nature…

8 Strong brothers and a random stranger that was looking to join in came to see what Doozy had cooked up on the books today. 7:00 and 8 PAX mosey to the tennis courts for COP DQ’s, Helicopters, Russian Soldiers, LBC’s, Merkins Mosey to the rails Dips, Incline Merkins and Step ups as we pass to the back parking lot Circle up for a few sets of 21’s SSH’s IC until 3 PAX silent counts to themselves until 21 PAX must all end together or a punishment is handed out. 10 sets completed. Mosey to the closer parking lot (long)…