Author: Dr Tryhard

  • Real bros share loads…

    Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 

    The THANG:

    WARMERAMA:

    • Mosey to the lit area behind the school and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

    COP #1:

    • Mosey to the bottom of the grassy hill
    • 5-Man-Modified BURPBACK MOUNTAIN
    • P1 – starts the 100-burpee count
    • P2 – TIMER – bear crawls hill
    • P3 – Flutters 
    • P4 – Jump Squats
    • P5 – WWII
    • Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

    COP #2:

    • Circuit the track
    • Dips x15 IC on the near bench
    • Big-O’s x10 IC each direction on the opposite side

    COP #3:

    • Mosey up to the practice field
    • Variable Sprints & Mary & Stretching

    COP #4:

    • Mosey over to Mount Midlo
    • x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
    • #1 – P1 Bernie, P2 x1 Burpee and run to switch
    • #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
    • #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

    COP #5:

    • Mosey around to the school brick wall
    • WALL WORK:
    • Hoedown’s x10 IC
    • Donkey Kick-Off’s – up to 20
    • Hip-Slappers x10 IC
    • Dirty Hookups x10 IC each side
    • Peoples Chair, alternated leg lifts held

    Mosey BTTF for COT:

    • Counterama # 5 (total #12 w MOT)
    • Namerama
    • Announcerama (see Below)
    • BOBERRY took the PAX out in Prayer

    NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

    Announcements (SEE SLACK!)

    • F3 Business Cards available from DTH – let’s get the FNG recruitment going!
    • “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
    • Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
    • Still working on a make-up date for OC’s Bourbon & Books – TBD

    Prayer Requests:

    • DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
    • Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

  • For the LOVE!

    13 swarthy heart throbs mobbed NoToll for a Valentines Day dance off, and there was a LOT of bromantic TLC amid the humorous mumble chatter. This one’s for the history books!

    The THANG:

    WARMERAMA:

    • Step onto the Court and circle up
    • Welcome & Disclaimer
    • Musical Warmerama – I BELIEVE IN A THING CALLED LOVE – SSH’s to the beat, with a Burpee for every “I believe in a thing called love”, and deeply sensual lunges for “Touching You, Touching me”
    • Variable IC Reps to get the muscles warm top to bottom (with the background Valentine’s Day playlist rockin)
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey down to Field #1
    • BROMANCE 4-CORNERS (bro code style)
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Mosey to the Pavilion
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” 

    COP #3:

    • Mosey back to the field and line up in plank for TUNNEL OF LOVE – for the duration of JT’s song SEXY BACK

    COP #4: 

    • Mosey down to the corner and Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON …haha!

    COP #5:

    • Mosey back to the bball court
    • AIN’T NO MOUNTAIN HIGH ENOUGH – Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”

    6 MIN’s of whoop-your-abbs MARY to the beat of many a lovely lyric

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • GREENBOW took the PAX out in Prayer
    • Tailgate Coffeerama

    NMS:  Sweethearts all, thanks for coming out this morning. Nothing like getting a “Hell Yes!” when posing the question “Will you be mine?” As mentioned, YHC had a fun time with the M coming up with that Q – she’s a musical genius, and like Greenbow says, the marriage that plans Q’s together, stays together! Haha, um yes that playlist is gonna be on repeat tonight. Hope you all get lucky tonight! (Though good luck working those hips after this AM!) SYITG, DTH

    Announcements:

    • Contact DTH to get some F3 Business Cards
    • OC’s Bourbon and Books is POSTPONED, but keep an eye on Slack for a possible alternate 2nd F this Thur PM
    • 2/23 – next Thur 2nd F lunch at Brickhouse
    • 2/24 – SOJ leadership + 2nd F at Diamond Billiards
    • 3/5 – Galactosemia Run

    Prayer Requests:

    • Family and friends struggling with cancer 

  • Next Level Musical Beatdown

    16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

    RUNNERS x6 – x2 for 4mi, x4 for 6mi

    RUCKERS x2 – 2+ miles

    BOOTCAMPERS THANG:

    WARMERAMA:

    • Mosey over to the pool of light behind the school and circle up
    • Welcome & Disclaimer
    • Brief stretch to limber up
    • MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
    • A few other IC Reps to get stretched

    COP #1:

    • Mosey to the grassy hill beside the track
    • Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
    • TRIPLE CHECK:
    • P1 – Monkey Merkins
    • P2 – ABC’s
    • P3 – Bear Crawl Hill, run around side loop

    COP #2:

    • Mosey around to the end of the track
    • Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

    COP #3:

    • Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
    • Run x1 Lap (mosey curves, sprint straights) 
    • Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
    • Run lap (same way as above)
    • Big-O’s x15 IC each way

    COP #4:

    • Mosey back up to the school and into the ECHO CHAMBER:
    • Circle up for SIX MINUTES OF MARY:
    • LBC’s
    • High Slow Flutter
    • Low Flutter
    • Low Scissors
    • High Scissors
    • Boat/Canoe
    • WWII’s

    Mosey BTTF for COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Below)
    • ROSIE took the PAX out in Prayer

    NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

    Announcements: *SEE SLACK*

    • Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
    • TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
    • Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

    Prayer Requests:

    • The friend of Rosie’s M getting starting chemo for bad cancer

  • 1Q + 1Q + 1Q = Pain to the Third!

    9 SOJ HIM’s took Rockwood Park to another level, with DTH co-opting two more Q’s into the mix tape of beatdown glory, as follows:

    The THANG:

    WARMERAMA:

    • Mosey over to the Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the dog park and toss the Q to HOUSE PARTY!
    • HP moseyed the PAX to the end of the Dog Park and circled up for x10 Ukranian Soldiers IC
    • HP led the PAX slowly progressing the length of the Dog Park with escalating WWII ‘s for each fence post (every 8 feet) and bear crawl between
    • After 18 stops (about half way) HP called an Audible to complete the length of fence with x5 WWII at each stop
    • Total WWII was 281 !!!! BOOM 

    COP #2:

    • DTH resumed Q and the PAX moseyed up to the large center lot
    • CATERPILLAR the length of the lot – PAX line up in plank, last man box jumps PAX to end and drops to plank, etc
    • Mosey to the next lot
    • Traverse lot via SHE HATE ME – 20 lunges, stop for x10 Groiners and x10 Merkins, repeato to the end

    COP #3:

    • Bernie down to the end of the lot then mosey to the workout station in the woods
    • Toss the Q to MCRIB, who called a DORA
    • Partner up for:
    • x50 pull-ups
    • x100 merkins
    • x200 LBC’s
    • Moving partner runs out to Garden and back
    • McRib led the PAX back to the main lot where the pax completed a 75% sprint and x5 Burpees

    COP #4:

    • DTH eesumed Q and the PAX moseyed to the playground:
    • TRIPLE CHECK:
    • P1 – Swing Pumps
    • P2 – Dying Boxing Cockroaches
    • P3 – Catching the Cockroach fists

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer
    • COFFEERAMA (thank you FLORENCE)

    NMS:  The character of a man develops in the disciplines and consistency he maintains, particularly where it serves others. YHC has been increasingly impressed with the Rock&Roll PAX, and it is always a pleasure to lead these warriors – they NEVER complain about how hard the workouts are! If anything they embrace the suck and lean in for more. YHC was also honored to have guest Q’s House Party and McRib step up to each lead a segment of the beatdown today, and man they BROUGH IT! Not sure YHC has ever (or plans to ever again) do that many WWII’s within a single COP! Thanks for permitting me the honor to lead gentlemen. SYITG, DTH

    Announcements:

    • See Slack SOJ Channel for pinned calendar of activities, but next weekend is the Frozen Triangle, and Rosie is requesting a HC for those planning to attend
    • McRib is playing music tonight 5-8pm at the Red Rooster Brewery
    • Please update your Slack profile with emergency contact information

  • No Love for Duck Butter…

    13 lucky gloom warriors flash mobbed NoToll for a DTH beatdown, including TWO fantastic FNG’s, neither of whom were nicknamed Duck Butter – sorry Hardywood. Here’s how the PAX claimed victory over the day:

    The THANG:

    WARMERAMA:

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Tennis Courts
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Mosey to the bleachers for DORA THE EXPLORER:
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps (or Step-ups)
    • x300 Flutters (2-ct)
    • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 man-made object before returning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/object)

    COP #3:

    • Mosey to the Pavilion for a DIRTY MCDEUCE:
    • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Diamond Merkins, Ball Dippers (2-ct) & Crunchy Frogs

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  On Sunday after church YHC met Gabriel Dongieux who turns out is also a VMI Alum, class of 2012, and who’s older brother was in my class of 2005 – small world! He just returned this last year to RVA from starting his career in Atlanta as a mechanical engineer (hence the nickname Flywheel), and lives in Mechanicsville. He’ll likely roll with the Daville guys, but it was such an honor to give him a hearty F3 welcome at NoToll. Welcome Flywheel!!! Our other FNG is a neighbor of Doner Kebab, an avid outdoorsman and master meat cooker – yes, many nickname possibilities there – but welcome Dry Rub!!!  It was great to have solid numbers, even if it it wont last long with some other great SOJ Tue AM options opening up. Thank you for giving me the pleasure of leading brothers! Yours in Faith, DTH

    Announcements:

    • New SOJ AO “Bermuda Triangle” at Goyne Park every Tue AM 0530
    • New SOJ OTB KB workout at Old Hundred Elementary every Tue AM 0530
    • SOJ Leadership Development – contact Rosie if you want to join in the discussion
    • Frozen Triangle on 1/21 (see Preblast) – get your HC to Rosie or Gumbo ASAP

    Prayer Requests:

    • SOJ Leadership development – unity, vision, and impact! 
    • For our brothers on IR – if you know them, send a word of encouragement today!

  • SWAMP DONKEY: the latest love child of Moist Knolls & Stink Hill

    A whopping 15 studs of the gloom rang in the Forge new year with the enthusiasm of kids racing out of class for recess (or maybe racing out of holiday fat pants into new years resolutions). As our local weatherman Snuff predicted, the Forgecast did indeed include merkins…

    The THANG:

    WARMERAMA:

    • 0530:  Brief Welcome & Disclaimer
    • Short Mosey to KNOLLERCOASTER
    • Bear Crawl to top of each Knoll
    • Run down hill to bottom of Knoll & back to top
    • Crab Walk down back side of each Knoll
    • Curb Plank for the SIX

    COP #1:

    • Moseyrama back around to Stink Hill
    • x3 Merkins ea light pole all the way down to the Culdesac
    • Circle up for a few stretching IC Reps

    COP #2:

    • Moseyrama the straightaway back to the tennis courts
    • HARD-CORE FOUR CORNERS:
    • Bear crawl between corners, adding reps each corner in escalator fashion
    • Corner 1 – x10 WWII
    • Corner 2 – x10 + x20 Chainsmokers
    • Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
    • Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)

    COP #3:

    • Mosey around to handicap rails
    • Line up for OVER-UNDERS half way up
    • INDIGENOUS JERKINS – last man completes x3 Jerkins, then runs to front while rest of PAX hang out in jerkin position

    COP #4:

    • Mosey back to base of Stink Hill and partner up
    • P1 begins POLAR BEARS up the hill (bear crawl, stopping to merkin every 5 paces)
    • P2 runs to SF at top of Stink Hill, then back down to switch 
    • Progress as team until flag reached

    Mosey BTTF:

    • Brief IC Squats & Lunges
    • Elbow Plank to run down the clock

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  First Forge of 2023 saw big numbers with guys coming off the IR bench (Lumberg and Nails), a couple old Forgers ready to start the year fresh (Greenbow, Fiona), an FNG brought by Rosie – hilariously nicknamed Swamp Donkey, and a couple brothers from North of the river (Otis from Daville who attends YHC’s church, and Hitchhiker who was sore for a good 2nd F Coffeerama). And YHC can’t exclude a shout out to the most faithful Forge brothers a man could ask for – Snuff, Last Call, Chaplain, Dealer, House Party and Machismo. You guys MAKE the Forge great every week, and YHC has been immeasurably thankful to regularly kick the gloom in the teeth with you studs. YHC announced at COT that after almost 4 years as the Forge Site Q, YHC is excited and proud to hand the reins to SNUFF for 2023. Hip Hip Hazahhh!!!! Can’t wait to see this AO grow and embrace the community impact YHC knows we have the potential for. AYE! ~DTH

    Announcements:

    • SOJ Leadership Mtg – this Friday 1/6 starting at 6pm at Diamond Billiards – all SOJ PAX are welcome to attend while we organize a Shared Leadership Team, ensure all our AO’s have Site Q’s, and everyone participates in sharing vision for 2023. Aaaaand we’ll play some pool too.
    • Frozen Triangle 1/21/23

    Prayer Requests:

    • Last Call shared about a JRHS kid who just took his life, and another local college kid who did the same. With the dark winter months here, and in a culture that fosters isolation and embraces evil, its no surprise young people feel lost. Let us pray for these families, our communities, and seek opportunities to lift others up – we can’t always know who’s struggling so best to assume everyone we encounter could use a good word! 
    • Hitch also shared again about Swipe Right, and said Flatline is working on creating a 2nd F opportunity with CPR training included. You never know when you may need to save a life! 

  • Chapped Knees & Frozen Beards

    The frozen tundra of SOJ’s Rockwood Park challenged 6 HIM’s to survive 60 minutes of seven degrees and gloomy, with a windchill, in shorts. With the festive cheer of their Q’s jungle bells and nonstop movement, here’s how these ice-hardened men of valor conquered the morning:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court 
    • Welcome & Disclaimer
    • Usual Warm-up exercises IC, with a low side shuffle around circle between sets
    • MUDSLIDE joined us double-dipping from a Dogpile that ended early

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Opus Broad Jumps on a straightaway
    • Mosey
    • Partner up for x3 rounds of PLT’s x25 each (x75 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC

    COP #3: 

    • For the length of the baseball fields to the twin stairs (about 100yd), partner up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 WWII’s, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, line up for a LINDSEY:
    • Heels to Heaven at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up & down between sets
    • SSH’s to get blood back to fingers

    COP #5:

    • Complete rest of circuit loop
    • Stop for Buddy Big Boys x25
    • Mosey
    • Stop at the side Parking Lot
    • Partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Line up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 

    Mosey BTTF:

    • Run down the clock with Boat/Canoe’s, and some stretching

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out with a word of encouragement to share the reason for the season with someone feeling left out or lonely

    NMS:  It’s gonna be daaaaays before YHC warms back up. Fingers still not working properly trying to type this BB. Awesome to have a solid PAX for the frozen madness this AM and extra props to young Touchdown and double-dipping Mudslide. Proud of SOJ and especially the Rock&Roll PAX for amazing growth in numbers and camaraderie this year. Hope ya’ll have a wonderful Christmas with your families. SYITG, DTH 

    Announcements:

    • Next Sat 12/31 Convergence at Dogpile for Doozy’s 100th Q
    • 1/6 SOJ Planning/Leadership Mtg (location TBD)
    • Frozen Triangle 1/21
    BAAAHHH HUMBUG !!!

  • Jingle All the Way

    The frosty gloom of SOT was embraced by 9 bootcamp-lovin mad men and 4 acolytes of the Frozen Triangle. Keeping in step with Mr Jingle Bells himself, here’s how the bootcampers stayed warm:

    The THANG:

    SLAUGHTER START:

    • Body Builders x12 IC
    • Donkey Kick-Off’s – up to 20
    • Hoedowns x10 IC

    COP #1:

    • Mosey to the lit area above the stadium
    • Welcome & Disclaimer
    • Don Q’s x10 IC
    • Nancy Kerrigans x10 IC ea side
    • Hairy Rockettes x10 IC
    • Clock Dans – x2 rounds
    • Crowd Pleasers x10 IC
    • Starfish Crunches x10 IC
    • Oblique LBC’s x10 IC ea side

    COP #2:

    • Mosey over to the practice field
    • LINDSEY: (Bro Code)
    • WWII – 30 down to 10
    • Merkins I’m- 10 up to 30
    • Variable Movements between sides (Karaoke, Bear crawl, Broad Jump, Bernie, Duck Walk, Sprints, etc)

    COP #3:

    • Mosey over to Mount Midlo
    • Partner Up
    • Complete x3 rounds of:
    • x10 Booyah Merkins at the top
    • Run down
    • x20 PLT’s each at the bottom
    • Run back up

    Mosey BTTF:

    • Run down the clock with Boat/Canoe’s

    RUNNERS completed 5.25 …or maybe a little more if you didn’t cut corners…

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Florence was expecting Buffalo Bill to saunter into the gloom circle, but alas it was just YHC once again bejeweled with holiday cheer, AKA jingle bells on the shoe laces. But the PAX hardly had a moment to revel as the slaughter start stole away the mumble chatter and got our blood pumping. Can’t have the PAX getting cold! YHC was amused to introduce some of the newer PAX to a few old favorites, and it was awesome to have Big Rig join us at a “normal” hour! Keeping posting fellas!!! SYITG, DTH

    Announcements:

    • 12/31 Dogpile Convergence for Doozy’s 100th Q
    • 1/6 SOJ Planning Meeting
    • 1/21 Frozen Triangle

    Prayer Requests:

    • Prayers for Big Rig’s M (Courtney) going to the doctor today
    • Prayers for our gloom brothers who are silently struggling – that we’d find ways to connect/encourage and that they’d find strength in our fellowship to right their boat

  • Longest Africa Ever

    An intrepid 6 pack of gloom explorers assailed the Forge to test their metal against the elements. To ensure none of his mighty flock caught a cold, the Pediatrician kept the PAX (mostly) dry under the school’s awning. 90’s rock blasting, these HIM’s conquered the following:

    The THANG:

    WARMERAMA:

    • Mosey over to the high school’s main entrance awning (mostly dry) and circled up
    • Upon arrival, the rock station simultaneously began playing Thunderstruck by ACDC, so the Q called a warm-up where the PAX complete SSH, then do a ball-dipper for every time the lyric “Thunder” or Thunderstruck” os heard …LIFO Snuff arrived to enjoy the last 20 seconds of this 4:53 warm-up
    • Variable IC Reps, including setting the all time record on Crab Cakes IC… “do it for your momma!”

    COP #1:

    • With Snuff making it a perfect 6-pack, the Q then called a DORA
    • x100 Box Jumps
    • x200 Merkins
    • x300 American Hammers (2-ct)
    • Moving partners moseys around the short end of the bus loop

    COP #2:

    • Tight circle for x2 Burpee Ring of Fire, PAX holding deeep squat while waiting
    • Big-O’s x10 IC, CW then CCW
    • Derkins, slow and painful, x10 IC
    • Dips x10 IC
    • Maybe some other IC exercise?

    COP #3:

    • TRIPLE CHECK
    • P1 – Hoedowns 
    • P2 – Groiners
    • P3 – Crab or Bear down to end, mosey back

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • DEALER took the PAX out in Prayer

    NMS:  Always heartwarming to have company for the ugly gloom, and the mostly dry space to workout accompanied by the 90’s rock brought some cheer. Toto’s 12:36 live performance of “Africa” was an interesting distraction during the Dora, and there’s a consensus that Big-O’s done on a surface without something to hold onto at least doubles the difficulty. Many thanks to these guys for helping YHC kick off an otherwise cold gloomy rainy day with a victorious Spirit! SYITG, DTH

    Announcements:

    • See Slack

    Prayer Requests:

    • Dealer’s Mom Kathy and her partner Micky going through a rough patch

  • Warm-up for Rosie’s TDOC

    Nine SOJ HIM’s embraced the chilly gloom of NoToll to see what the good Doctor might pull from the annals of beatdown glory. For your reading pleasure, the PAX conquered the following:

    The THANG:

    WARMERAMA:

    • Mosey down to the parking lot and circle up
    • Welcome & Disclaimer
    • Variable Rapid Fire Sets to get the muscles warm top to bottom

    COP #1:

    • Mosey over to Field #1
    • 4 CORNERS (Escalator+DeEscalator)
    • Corner 1 – x10 Merkins
    • Corner 2 – Add x20 Am.Ham’s (2-ct)
    • Corner 3 – Add x30 Squats
    • Corner 4 – Add x40 Groiners
    • Reverso going back around removing an exercise each corner
    • PLANKORAMA with review of the F3 Core Principles and Credo

    COP #2:

    • Mosey across to Field #2
    • Partner up for Catch Me If You Can
    • P1 begins bear crawling down length of Field while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
    • Complete x3 rounds of flutters each then mosey to the Pavilion

    COP #3:

    • TRICEP TRIPLE CHECK:
    • P1 – Dips
    • P2 – Merkins
    • P3 – Crab walk out 20 yards & back

    COP #4:

    • Mosey back to Field #1
    • Partner up for PLT’s
    • x20 each, x3 Rounds

    COP #5:

    • Line up on end of Field #1
    • 50% Run length of field
    • 100% Sprint
    • 25% Mosey and settle breathing
    • 75% Run

    Mosey BTTF:

    • Bernie Sanders En route
    • x90 seconds of burnout LBC’s

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Really enjoyed the rapid fire COP’s today to get around the AO a bit, and the PAX absolutely crushed it! Highlight of the morning was Last Call’s unnerving enjoyment of taking on two men at once for PLT’s. What can we say, he’s got a big heart! YHC believes the PAX and AO are now properly prepared for Rosie’s Twelve Days of Christmas next week! SYITG, DTH

    Announcements:

    • 12/20 NoToll 12 Days of Christmas
    • 12/21 Final Gravity HDHH
    • 12/31 Doozy’s 100th Q for 2022 at R&R
    • TBD – SOJ Leadership/Planning Mtg
    • 1/21 Frozen Triangle