Author: BoBerry

  • What? No Coldplay?

    9 dudes including some rabbits and Clydesdales converged on what is sometimes called the darkest AO in F3RVA. Thankfully the Sky Q left the lights on for the PAX today. Paid the SOJ toll to get across the river , 530 hits and off we went. According to the dog walker wondering “how we do it?”, this is more or less how it went down:

    loop around parking lot, warmerama including but not limited to:

    • Invisible jump rope
    • Jazzercise
    • dead man hang
    • Collard pickers
    • merkins
    • pretzel twists
    • scorpion kicks
    • hillbillies
    • flutter kicks

    mosey across the blacktop to the field for two sets of triple checks.
    mosey back across the blacktop to the hill for a Jacob’s ladder, up hill for 1 burpee, back down 2 burpee etc., up to 5 (only once), then back down to 1.
    stretch it out then mosey to the black top for a 4 corners prostitution style. Exercises were merkins, Jump squats, ball dippers, and monkey humpers. BTTF

    numbers, names, YHC took us out

    announcements:

    • Summer tour, sign up and see more AOs and PAX! See slack or Honeydo for details
    • 2nd F lunch at firehouse in Innsbrook tomorrow at 12
    • SOJ takeover continues through Friday, post and and get an SOJ Q!

    NMM

    TCLAPS to Gomer Pyle today for leading by example and picking up trash from the AO. As a PAX we followed suit and did our part. YHC is of the opinion that we should leave the AO better than we found it, just as we “leave no man behind, and leave no man where you found him”.

  • There’s no such thing as too smooth

    8 Captains and no Tenielles made their way to BWE last Friday. Rumor has it some yacht rock was in the forecast. Since that always sounds better by water, down we went to the banks of the mighty James. Once there the tunes were turned on and the smooth was turned up to 11. Here’s how it went down:

    5 burpees

    SSHs

    4 burpees

    Jazzercise 

    3 burpees

    Copperhead squats

    2 burpees

    Hairy Rockettes 

    1 burpee

    More COP with some ab work

    The Merkin

    Pole smokers 

    Squats

    Runner goes down to the water and back 

    quick pic by the water, a few dips then.

    Time to head back up hill to the flag. got some extra credit. Leave no man behind, and leave no man where you found him.

  • Goggins On The Track

    4 track stars met at Midlo Middle knowing something different was in store for the day. According to the teachers snagging their parking spots, this is more or less how it went down.

    Warmup with a mosey lap around the school doing some Carioca, high knees, and butt kickers.

    Mosey down to the track to get the run down on the days plan: as many miles as we can get on the track in the time remaining. With two small caveats…. 1. Each mile is ran faster than the one before it. 2. Complete 25 Merkins every half mile. Tunes were set on some old school Metallica (Ride The Lightening era) for while the merkins are done, and we were off!

    got in about 4.5 miles, 200ish merkins, and pretty close to all negative splits. Awesome work by all PAX today.

    NMM

    Been wanting to break out this workout for a while now. The Wednesday MOT training day was finally the perfect opportunity. Enjoyed the challenge today. Good to catch up with everyone. Reach out to someone. You never know the difference you can make!

  • 1 Hump = 1 Rep

    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 LBCs

    TCLAPS to Warby for the idea of putting gloves down to save the PAX’s knees during the no surrenders.

    Lindsay’s

    Jump squats, WW2s

    mosey back to the start with a nice sprint half way

    We’re not done yet, had time for some Agassi’s, broken up by 10 donkey kicks, went through that twice

    Circle back up, then spell “the Alamo” with both feet, followed by Ring of fire

    Numbers, names, YHC took us out

    announcements

    CSAUP on Saturday, ruck at 6, boot camp at 7. Relay run to follow. Rock and Roll will be open for those not able to attend.
    -may21st 5pm at Bettie Weaver: cook out and basketball, 2.0s and Ms welcome!

    NMM

    Glad to get back out to THE ALAMO. Nice to see vets as well as newer PAX. Lots of questions asked. YHC’s favorites both concerned Monkey Humpers “is this even and exercise?” “How do you count the reps?” Have a great week everyone!

  • I Get Wet

    3ish cars waited with drivers in the parking lot until the last possible minute step into the soggy gloom. 530am hit and we got out of vehicles and moseyed to the overhang. Turn on some Andrew W. K. and get to work.
    wamrerama including, ukranian soldiers, collard pickers, flutters.

    triple check with a runner running the bus loop. Then right on time with the downpour we did a nice loop through around the school. More triple checks, another lap around the school, Merkin jacks and captain Thor’s, finished with gorilla shuffles, curb crawls and Mary.

    announcements

    good luck to those going to rugged maniac tomorrow!

    Nmm

    great to get a bad weather workout in. YHC felt challenged when mentioned by Honeydo on slack. What better time to play the classic 2001 album “I Get Wet” by Andrew WK

  • Leave no man behind, leave no man where you found him

    6 dudes knew more or less the route and that they were in for some intervals from MOT. 530 struck and we hit the mean streets of Midlo. According to the few cars that passed, this is how it went down.

    Route was 4.5 miles, including the Manders climb and finishing with Mt Midlo. Once we got going we did a little warm up with some carioke , high knees, and butt kickers. After we were warmed up it was time for the main event. 1 min of pushing the pace faster than your normal pace, 2 min of slower than your normal pace, while going back for the 6. Repeato until we made it back right on time. Did names and numbers with them SOT boys. Duke took us out.

    NMM

    great work today fellas, way to push! Nice job by Greenbow finding the PAX and finishing strong! YHC really enjoys the running workouts that change it up a bit.

  • Little ?s or The Docile Tones of Juvenile 

    12 men met Thursday morning to better themselves. Word in the street is they had a little fun along the way. Here’s how it went down. 

    Start with mosey around school to the track area, indigenous ppl style, 2 burpees then run to the front

    Circle up by speaker playing 90s hip hop in the end zone for warmerama. 

    Dora w 50 yd and Bernie back

    100 merkins

    200 SSH

    300 LBC

    PLTs

    20×2 each

    Triple check

    WW2s

    Air Squats

    Run to bleachers and back

    11s to the 25 yd line

    Merkins

    Monkey humpers 

    Mosey back to the school for people’s chair and donkey kicks, then BTTF

    Numbers, Names, YHC took us out. Prayers for Oysters family and the families of the high school seniors who died in a car accident. 

    Announcement -Diamond Billiards at 530pm tonight, have a beer, shoot some pool, discuss how we can make F3RVA in SOJ better!

    NMM 

    Big welcome to Merman! Enjoyed this workout fellas, this is what it’s all about. Talking some smack, silly jokes, all while trying to get better. I was inspired to bring my A game for the Q after my music wasn’t working on Tuesday. SYITG!

  • Just say no to banana boats

    Down in the cell dead zone that is The Old Hundred, nine PAX gathered to better themselves. According to the school employee who gets to work early to drop off their trash, this is what may have occurred. 

    Lap around the school

    Wamrerama 

    Descending count starting with 10 eac of the following:

    American swingers

    Halos each way

    Allen iversons 

    Press and clean each side 

    Around the world each way

    Tea pots each side

    Nolan Ryan’s each side  

    Man maker merkins

    We made it to 4 reps each before a little broga cool down. 

    Numbers, names, announcements, prayers for oyster, his M and their family. Happy hour Friday at 5pm at Diamond Billiards

    NMM 

    Great to be back out after vacation and sickness hiatus. I’ll get the music figured out Eventually….

  • “Does the Army Do Cadence?”


    YHC is down in Emerald Isle for the week. Lo and behold that have F3 down here. With FNG brother in law in tow we hit the mean streets of Carteret County. This is more less how it went down:

    BOONEDOCKS BACKBLAST

    Per request from @Prego who is apparently too busy to post on Slack (or plan a workout), I am posting the backblast.

    After a solo standard ran by the Site Q, @BOGO @Tar Hole @Cooter @BreakingBad @Birdman @CouchPotato @Ginger @griswold (fresh off of a strong Palmetto Relay performance) and @Doubtfire were joined by @Boberry from offsite and the newly minted @Master Dong. We also got a rare Boonedocks appearance by @SandFlea and a unusually noise considerate @purplerain. @Dep DAWG also decided to show up 5 minutes late though the Q didn’t make us pay for it.

    We did a semi-controlled 1 burpee, 10 Mericans, 20 LBCs, and 30 squats. Rinse, repeat to the docks and back.

    Significant Events
    @purplerain led a pax mutiny at one intersection due to what he perceived to be loud counting of exercises he wasn’t executing.

    The Q attempted a pushup challenge with the much younger and fitter Site Q and was saved by a car.

    Two young ladies approached the pax during their run offering to use us as hurdles. @Tar Hole sucked in his gut in an attempt to impress. It didn’t work.

    @BOGO dressed for 40 degrees and immediately regretted it.

    Multiple mentions of @ponch even though he only comes to Boonedocks once a quarter.

    The ever faithful @Cyclops kept us from having to hear our 3rd F Q say “MACdonalds” by opening the doors of the church for us and making coffee.

    Good to see everyone out today. We’ve got a MHC brother on the Q next week. Let’s get a good show of support.

  • 8th grade field trip

    We met at 6am, we walked and rucked. We discussed the QSOURCE topic Preparedness as it relates to life and leadership. We learned from each other and hopefully got a little better, and a little more prepared for what life will throw at us. “Getting Ready For The Expected While Being Ready For The Unexpected”