Author: crabgrass

  • CHAD1000x

    5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.

    October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.

    “This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

    Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.

    There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”

    As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.

    www.stepupfoundation.org

    Thank a veteran today

  • Crabtastic Q

    Between work travel and football-fartsacking, YHC has missed a few Alamo’s and wanted to get back out there. No better motivation than to put your name on the Q sheet! I completed my pre-blast on a paper plate and sent it to the group the night before.

    Gathered the group, mosey to start things off. Fresh legs led to a tempest pace out the gates. Warmup to get the blood flowing on a chilly morning.

    First THANG – Pyramids
    These are becoming a favorite of mine. Start with one exercise, add one exercise each round. After completing 6 exercises in a round, we start dropping one.
    One the tennis court along the base line (some may call it other things but they are foolish)
    1 – Shuttle run
    2 – hand release merkins x10
    3 – mountain climbers for Swoop x20
    4 – Superman planks (Nancy named these, send all complaints his way) x10
    5 – J-LO pickle poppers x10
    6 – Burpees x5
    Editor’s Note: It would appear from the mumble-chatter that shoulders were burning amongst the group

    Second THANG – Triple Check
    Per plate instructions, head to the hill behind the hill and locate 5 sandbags in the dark.
    Runner – run up hill with sandbag, lunge down the hill.
    P2 – No surrenders
    P3 – Lt Dans
    Editor’s note: It would appear from mumble chatter that legs were still struggling after Friday’s SH workout. YHC intended this to be true.

    Third THANG – Bunker Kicks
    Mosey to bunker for a series of Donkey Kicks / I am not worthy / Wall Sits

    BTTF for ring of fire abs edition.

    Announcements – Bridge this weekend, Hutton leading. Bunch of people doing Richmond Half – send them some love! Chili cookoff 11/23 @ 3pm, signup sheet on Slack.

    Prayers – Wildcat scans, Hermey wife healing from ankle surgery

  • Wet N’ Wild

    Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga…

    We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome).

    Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The plan was Pac-Man, but apparently the PAX feared becoming waterlogged ghosts. So instead, we explored Thales’ parking lot, Pac man will have to wait…

    Highlights of our adventure:

    1. 12 Corners – Why settle for four like amateurs? We hit every intersection in a figure-8 pattern, cranking out 15 reps of whatever YHC dreamed up.
    2. 7’s – Because 11’s sounded too ambitious for a field that was soft, squishy, and slightly tilted. Burpees + Firecrackers = spicy misery.
    3. Triple Check – Squats, merkins, and a runner.
    4. The Scenic Route – A grand tour: parking lot, woods, bus lane, front of the school, and back to the flag. Finished with three rounds of Ring of Fire.

    Rain? Conquered. Spirits? High. SOJ? Still undefeated. Nancy there will be a lot of well-rested guys at Satan’s Hill for you tomorrow

    Triangle of Trust: Nancy has a good Q for tomorrow at Satans Hill, Chili cook-off 11/23, Daddy Daughter dance 12/6. Prayers for Jamaica

  • Mudhole

    7 HIMs answered Heist’s prayer and came out to Woodshed this morning. This motley crew was the target audience for a Centrum Silver commercial but came out with a fervor YHC hasn’t seen before. 5:30, let’s mosey.

    Mumble chatter highlights:
    MPG we get with our vehicles – Tesla placed first, Nancy’s Armada a close second
    Nancy got lost on the way to Woodshed today, I believe everyone else from Harper’s Mill got lost too except Murr
    Where’s Rudy? The one pax member everyone seems to keep an eye for, a fan favorite for sure
    The lack of drainage in some parts of the AO
    10 means 10, not 7

    The THING – Pyramids
    Start with one exercise, build up to 5 and back down to 1 – run uphill between each set
    Round 1: Block Squats / Block Calf Raises / Block Deadlifts / Toe Taps / Step Ups
    Round 2: Merkins / Dry Docks / Block Curls / Block Crushers / Bench Dips
    Round 3: Mtn Climbers / Plank Jacks / Shoulder Taps / Freddie Mercury / Donkey Clappers

    Nancy complained that he wasn’t getting his money’s worth but had to be reminded that our creedo is to Leave No Man Behind as we were waiting for the 6 to grab his sweatshirt. Round of fire to close us out.

    Great work today!

    Prayers for those impacted by Hurricane Melissa and that they get the support they need

  • Bon Iron (Ghost Flag Version)

    YHC caught wind of the new Saturday AO NOS was launching and thought—what better spot to drop the Ghost Flag than when they’d least expect it? Grabbed Warby and Swoop and made our way up to Bon Air Elementary. At first, we weren’t sure where to go—thought we caught a glimpse of Snip and Machismo darting past—but soon realized we were alone in the dark. Then, to our surprise (and theirs), we spotted a group of 5 HIM running toward the fields, completely unaware that the Ghost Flag was about to make an appearance. 5 became 8 and off we went!

    Ran around the outside to the long entrance on the far side. Circle up for standard warmup.

    Line up for 11’s: Merkins & Firecrackers. Start at circle and run to the halfway point

    Mosey over to the buses. Oh what’s this, sandbags? Huh. Might as well put them to good use!

    Dora: 100 squats, 200 merkins, 300 sandbag pull-throughs (what a psychotic idea)

    Ran up against time, moseyed over to where the Flag is actually planted, the back side of Stony Point Church.

    Ghost Flag has been handed-off to Machismo.

    FNG – “The Mule”. Ryan Horton works for the State Department and does stuff that would require him to kill us if he told us, but glad he’s out there protecting us. Pretty big flex to FNG a workout wearing a weighted vest the entire time, when The Mule starts Q’ing he’s gonna bring the heat!

    Announcements – Chili cook off 11/23. Daddy Daughter Dance 12/6. New KB AO at Forge starting 11/3.

    Prayers for “Big Bird” with blood clots and Broadways recovery.


    Great Saturday AO added to the roster now, glad we were able to find y’all and get a good workout in. Coffeeteria afterwards is always a great 2nd F. SOJ – a tall man with a black flag is coming to your AO soon…

  • Myst

    8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…

    Mosey to the baseball field and back.

    Thing #1 EMOM
    5 exercises, 1 minute each. Rinse & Repeat 4 times
    10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups

    Note: 10 second > 3 Second countdowns are confusing…

    Thing #2 CIRCUIT
    4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans

    Note: 20 counts are confusing…

    Thing #3 Ring O’ Fire
    Went around the horn twice

    Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!

    Announcements
    11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
    12/6 Father Daughter Dance @ WEAG
    12/15 Rudy’s Holiday Hustle light run through RounTrey
    12/19 TENTATIVE date for SOJ X-Golf evening – details to come

  • What Do We Do?

    First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey

    Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!

    LP 1 – 100 calf raises
    LP 2 – 90 CR/toe taps
    LP 3 – 80 CR/TT/squats
    LP 4 – 70 CR/TT/squats/SSH
    LP 5 – 60 CR/TT/squats/SSH/LBC
    LP 6 – 50 CR/TT/squats/SSH/LBC/AL Prom Dates
    LP 7 – 40 CR/TT/squats/SSH/LBC/APD/Donkey Clappers
    LP 8 – 30 CR/TT/squats/SSH/LBC/APD/DC/Lunges
    LP 9 – 20 CR/TT/squats/SSH/LBC/APD/DC/Lunges/Dry docks
    LP 10 – 10 CR/TT/squats/SSH/LBC/APD/DC/Lunges/DD/Firecrackers

    The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.

    Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style

    Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6

    Prayers – Hermey’s wife, those on the mend like Warby.

  • Crash and Burn

    8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down.

    Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup.

    # 1 – DORA
    Run down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers

    #2 – 4 Corners
    Go around always facing the same direction. Round 1 – karaoke, sprint, karaoke, bernie. Round 2 – karaoke, lunge, karaoke, reverse lunge. Round 3 – karaoke, bunny hop, karaoke, step backs.

    Indian run back to the pool.

    #3 – Triple Check
    Runner > Hillbillies > Squats. Went until time was called.

    Announcements – 11/23 Chili cookoff at ALAMO. Waiting on confirmation of reservation, details on slack soon. 12/6 Father Daughter Dance

    Prayers – Excel lost his job, interview with Capital One this morning. Kenny G’s Uncle is in Hospice. glad Hermey is OK

  • The Things We Do For Beer

    ”You attract bees with honey” is a famous saying. Tonight showed you attract ruckers with beer! 12 (but then 13 after Cookie ate his pancakes and 14 after Ponch was told to get his ass out there) came out for what will be the first of many CSAUP Rucks!

    THE THANG

    Swoop kicked it off with ruckless 11s and ruck-on 4 corners around Alamo and we proceeded on our way. Crabgrass had a surprise for the PAX at the top of a dirt mound at a construction site where we found 6 sandbags waiting for us. Quick triple check with runner carrying sandbags + planks & SSH.

    We carried our 6 new sandbag friends with us as we made our way to Satans Hill. We split the group in half Team A) carry the sandbags to top of hill with rucks on and back. Team B) line up and do snake order merkins until Team A returns. Round 2 same thing but with jump squats.

    made our way to Old Hundred and Warby had a diabolical chart of exercises associated with letters. Spell your name and pay the price. Those with 5 or less letters had to spell their name twice!

    Began our 2.5 mile trek home to Alamo

    4 hours, 9.5 miles later we gathered around Alamo parking lot and began cracking open beers and enjoying some much earned guy time! Great work everyone, we pushed it hard today and no doubt each of us will be exhausted tonight and feeling it tomorrow, but we had smiles on our face the whole time and we all are glad we made it out tonight. One thing is for sure – we need more of these and there will be!

    THE HIGHLIGHTS

    1.5 miles in and Warby’s sole separates from his shoe. Thanks to some McGyver gorilla tape, we fix his “flat”. One mile later, his other shoe disintegrates and we need even more tape to get him back on the road. The fact that he completed another 7 miles in this janky setup is beyond words (see photo)

    Ponch’s daughter arrived home while we ascended Satans Hill and she was given a message to give her pops…”Get Your Ass out there”…and he obliged!!

    Special shoutout to Focker who answered a 10pm SOS call for some size 8.5-9 shoes for a ‘vagabond’ barely surviving.

    Thanks DTH for cranking the tunes even though one PAX was concerned the ‘house in the woods’ would be awoken by Bittersweet Symphony and seek revenge. Crank it up!

    14 HIMs have never had a beer that tasted so good. It’s so good when it touches your lips!

    Thank you to those who organized and thank you to those who supported. A great night for F3 RVA!

  • Satan’s Hill (Quad Killing Edition)

    As I watched Tua hand the game to Buffalo, I pondered what today’s beatdown should be. Help Matlock run 8 miles? Break out the cornhole boards? YHC landed somewhere in-between…however waking up and recovering from yesterday’s IPC, my quads were feeling the pain. Too bad, the show must go on!

    12 HIMs began to mosey, then Hermey showed up in a SmartCar and we took off for an indian run to a cul-de-sac hidden in darkness so we could admire the stars. Quick count showed 12 HIMs made it, so Nancy and Mudslide launched a Saving Private Hermey rescue mission while we warmed up.

    Indian run BTTF

    Triple Check #1
    P1 – Run up the hill with a sandbag
    P2 – burpees
    P3 – J-Lo’s

    Triple Check #2
    P1 – Run from pool to top of hill and back
    P2 – hold the resistance band
    P3 – run shuttles L C R called out by P2
    Kudos to those who bear crawled this

    Quick mosey around the parking lot to kill 20 seconds so Nancy wouldn’t be disappointed in me.

    Announcements – Convergence Saturday, CSAUP Friday, Daddy Daughter Dance, TBD Chili Cookoff, Athletic Gear for Kenya (See Nancy’s post on Slack)

    Stretch those quads!

    FNG – Oops
    John D. (Dunningham, Dunnington!?) is Wildcat’s neighbor and came out for the first of many F3 posts today! Glad to have you out there. He has lived in Midlothian for 15+ years but is new to New Market and will soon find out what type of riff-raff he has surrounded himself with. He is a lawyer and Matlock immediately went in for the bromance. I assume John D. spends most of his day sending harassing/dad-tone emails about coin appraisals…but I digress. Searching for ideas, we asked about first concert and the PAX got excited to learn that in the second grade he went to see Britney Spears. Great options were thrown out, but as a John who is an Eagles fan, one rose above the rest.

    Welcome, Oops!