Author: Döner Kebab

  • No Bullseye? Ab-tastic!

    7 SOJ warriors assembled at Midlo Middle School. Their search for the Source of Truth went something like this:

    THANG

    Mosey to far side of school for COP: SSHs, Empirial Walkers, Russian Soldiers, 20 Tempo Merkins, Plank Shoulder Taps, LBCs, Slow LBCs, Box Cutters 1 direction, Box Cutters other direction, Alabama Prom Dates

    Mosey to front of school for Curb Crawl: up to 6 and back down

    Assemble for Doors for Orange Crush: As a PAX, run school perimeter, stop at each numbered door, perform 1 burpee + an ab exercise according to the number on the door. Each member of PAX gets to call exercises for 5 doors, which included Flutterkicks, WWIIs, American Hammers, Hello Dolly Crossovers, Pickle Pounders, Freddies

    Mosey back to cars for Partner Pain: Partner up, 1 dips on benches, other performs 25 squats, switch, repeat until time is called

    Walk to VSF for COT: Gumbo took us out with a quote that went something like “If the people in your circle are not inspiring you, then you’re not in a circle at all, rather you’re in a cage.” Given this definition, the F3 circle is definitely a circle!

    Naked Moleskin

    It’s not much on paper, but that was a smokefest for sure. 20 tempo merkins left the Q winded, in case anyone couldn’t tell….then followed by a traditional curb crawl.

    In fact, YHC thought we could get a Beast in as well. YHC must be a little rusty…because the Doors ended with 5 min to go!

    Tobit lead the PAX through the doors…and was good to wait for the PAX after 5 doors.

    Not much mumblechatter today, except for the College BBall/Kyle Guy talk as we moseyed.

    It was a pleasure, and YHC appreciates the PAX helping call out the exercises.

    Announcements

    Lots happening tomorrow: Gomer Pyle stamps his SOJ Passport to Q Timberwolf, while Don Draper performs his VQ at THE FORGE

  • You can do anything for 10 seconds

    4 SOJ studs assembled for a Timberwolf beatdown. No New Market guys in sight. DK signed up to Q, but surprise, surprise: Bullseye took the reigns.

    THANG

    Circle around back of school to Side parking lot

    COP: SSH, DQs

    Parking Lot Circuit: Several iterations of running across parking lot and back + various exercises on sidewalk where we started. Runs included: 50%, 75%, backwards, 90%, sideways, karayoke, layups. Exercises included wide grip merkins, diamond grip merkins, up & down merkins, walk out merkins, wall sits 30s then lower for 30s,
    wall sits 30s then lower for 30s ,
    wall sits 30s then lower for 30s ,
    wall sits 30s then lower for 30s , and
    wall sits 30s then lower for 30s w/ 10s countdown (hence the title of the BB)

    Line up for Indian Run through neighboring neighborhood. Played some categories as the back runner passed the PAX to reach the front of the line.

    Assemble at base of big hill: merkins + run backwards up + merkins

    Mosey around to tennis courts for more circuits. Bear Crawl width of 1 court + 10 merkins + Crawl Bear back -> repeato x 3 (no stops). More merkin work + runs across 3 courts and back. PAX group COP: Freddies, LBCs, Crab Cakes, Copperheads, Burpees, etc

    Mosey back to VSF

    COT – Lugnut took us out

    Naked Moleskin

    Bullseye didn’t disappoint and packed loads in. It felt like the PAX was moving the entire time.

    Kudos to Orange Crush for attending 4 workouts in a row in his second week attending F3 workouts!

    Kudos to LugNut for getting back into the swing of F3 bootcamps!

    The neighborhood streets have a lot to offer. More to come for sure…

  • Dolly Maddison’s Jugs

    19 warriors emerged in the calm before the storm for a NoToll beatdown that went something like this.

    THANG

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    COP – SSH, DQ, Joe Harris Squat Jumps, Copperhead Squats, Russian Soldiers

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Burp & Merk – Up to 10, then back down

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Bearimeter – Partner up – Partner 1 bear crawls, Partner 2 runs – switch repeato x2 (switch to crawl bear 2nd time)

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Space Invaders – 5 bullets attack line by forward lunging, while lines
    of alien ships Bob & Weave left & right. When tagged, ships become bullets. Repeato x3, adding walkouts and 5 burpees for missed bullets

    Mosey around outer perimeter, turn towards shelter and line up on soccer field

    Over/Unders – PAX either elbow planks or Fudd’s Wifes while back PAX runs over or under to the end. Repeato x 2

    Audible back to VSF for 4 minutes of mary: LBCs, Hello Dollies, Dying Cockroaches, American Hammers, Protractor

    COT – Marmaduke took us out

    Naked Moleskin

    We packed a lot in this morning. Thanks to the PAX for humoring YHC with some of our sillier drills.

    The name of this Back Blast was born from Hardywood’s comments during the Hello Dollies. Please see him for clarification…but the comment did provide solid schoolboy humor.

    Mumblechatter was heavy this morning…and Wilson may have gotten more words in than the Q.

    At one point, YHC asked the guy next to him if he thought the main fields would be too wet to use….then realized it was Flatline, who has no wonder-if-field-is-too-wet judgment capacity.

    Cheers to Orange Crush for attending his 2nd workout in as many days! Keep it up.

    Cheers also to Dr. Tryhard for organizing the F3 shirts, though YHC is salty that they couldn’t sort out the umlaut in Döner…

    Announcements:

    The regular ones.

  • There’s a Big Hill by the Entrance

    8 PAX braved the colder than forecast temperature to assemble at Timberwolf for a DK beatdown that went something like this:

    THANG

    Mosey around school then assemble in parking lot.

    Disclaimer, Happy VD, COP: SSH, DQs, SSH (legs in V formation for VDay), Dying Cockroaches (legs in V formation for VDay), Cherry Pickers, 70 arm circles

    Mosey down to entrance to school. Line up facing the Hill

    Hill Work: Bear crawl to middle, clockwork merkins

    Jacob’s Ladder: Bear Crawl up hill, 5 monkey humpers, run down – increase reps by 5 – up to 25, then back down

    Mosey past cars to ditch winter hats, them down to track.

    Track Work: 25 of an exercise, run a lap – repeato 4x and repeat all exercises from previous laps – 25 Freddie Mercuries (Gumbo), 25 American Hammers (Tobit), 25 Flutter Kicks (Marmaduke), 25 Merkins (Bullseye)

    Long mosey back around school to VSF

    COT – Marmaduke took us out.

    Naked Moleskin

    Some dudes arrived early to run/ not ruck. YHC didn’t get the memo after fartsacking this week to avoid the sub-40 + rain…. As a result, the track work didn’t agree with Wilson.

    New Market’s flatulence didn’t agree with YHC…and honestly, how do those guys not soil their drawers at each workout trying to out-cropdust the other?

    Lug Nut has crushed the last 2 weeks! Keep it up, my friend!

    Announcements:

    Stuff

  • Rogue Run Reprise @ SOT

    10 stallions arrived to SOT to find 50 degrees and mostly clear skies. YHC only remembered he was leading around 5:12am…only thing to do: pick up Bullseye and get on with it.

    THANG

    Mosey around school so YHC could get his bearings.

    COP: SSH, DQs, Copperhead Squats, Merkins, Peter Parkers, Flutterkicks, Hello Dollies

    Mosey down to track for reprise of the Dryhumper Mile: 1 lap around track, 25 Carolina Drydocks, 25 Monkey Humpers – repeato x 4

    YHC asked those who finished early to “plank and consider shoulder tapping”.

    Pass Q to Bullseye, former group-run/bootcamp leader of Rogue Run (along with Garbage Plate)

    Mosey around field house

    Find a piece of wall for Rogue Run Reprise: Circuit that comprised of Wall Sit, 10 walk out/in merkins, mosey to base of hill, backwards run to top, 15 squat jumps in cadence – Repeat circuit 4 times, but add 20 then 30 then 40 crawl bear strides up the hill plus various merkins at top of hill: diamond then wide grip then hand release

    Mosey back to VSF for COT – EF Hutton took us out

    Naked Moleskin
    Great having double digits out at most of the SOJ workouts this year. Keep it up gents!

    YHC asked Bullseye if he’d consider leading part of the workout on the way to the AO. Bullseye threw out his back last week…and is allergic to ab exercises….so what better way to do what he wants than to lead! And man, did he smoke us with that circuit…he even smoked himself. T-claps for gutting it out, gents.

    Glad the top runners let loose after the first lap as a group….would hate to hold Tobit & Doozy back.

    T-claps to all PAX who performed shoulder taps, even when only asked to consider doing so.

    Bullseye explained after the workout that he and Garbage Plate used to do something similar to Seal Team…then split off to start a coed running group that ran MWF from Libbie & Grove that they called Rogue Run…size got up to 50 at times….and balanced running with bootcamps on TTh. Bullseye injered himself and was out for about a year…and we’re glad he found F3!

    Great morning out there, guys. Thanks for letting me lead half.

    Announcements:
    BRR & Retreat in September

  • It’s Always Warmer in the City

    10 stallions (5 from SOJ) braved the 10 degree forecast to find a sunny and 70 45mommm ready to be tamed. Dr. Tryhard planted a shovel flag in the frozen tundra of the near West End, the pax observed the beauty of the celestial alignment of 2 planets and the moon, and YHC called time to go. The james-river-passport-stamp-worthy beatdown went something like this:

    THANG

    Mosey around perimeter of entire AO to assemble at corner at Grove for COP: SSH, DQ, Copperhead Squats, Russian Soldiers, Tempo Merkins, Hello Dollies, Dying Cock Roaches

    All of the above was performed in cadence…unless it wasn’t…and when YHC surveyed the Pax, in cadence, if anyone would cheer for the Patriots in the Superbowl besides TYA, 2 meager voices said aye…respect, we’re jealous…but we’re sick of it, TYA. As a Redskins fan, YHC is more excited about Tony Romo finally making his first Super Bowl, hoping he’ll muff the Jim-Nantz-gift-wrapped tee up…and that Sean McVay wins so that Jay finally gets fired.

    Mosey to where everyone parks for a Bearimeter: partner up – 1 partner bear crawls parking lot perimeter, while 1 partner runs backwards around perimeter, meet partner switch and continue in same direction of bear crawl – repeat until perimeter complete

    Mosey to track for variation of Merkin Mile…Dryhumper Mile(easily could have been then post title): Run a lap, then 25 Carolina Drydocks + 25 Monkey Humpers – repeato x4

    Mosey to endline of main field that was open, partner up for Traditional Dora: 1 partner runs to end of field and back, 1 partner performs 1 merkin, 2 WW2s, 3 squats (1 set) until partner returns. Switch & repeat-o until 100 sets complete. Audible called with 40 to go.

    Mosey back towards the flag, assemble for Mary: Alabama Prom Dates, LBCs, Xs & Os

    COT- Dr. Tryhard took us out

    Naked Moleskin

    YHCs car thermometer read 12-14 degrees on the way, the AO was a balmy 16 which felt like 70 and sunny…

    YHC thanks Saab for unlocking his car so we could hang before the workout…miss you, dude.

    Swirly crushed the DryHumper mile…shock factor = 0

    Handshake had never done a traditional Dorra before…and wasn’t pleased. Saab also complained about the transition time. Bless all of your cotton socks, as Mrs. K would say.

    Annoucements:
    Tshirts
    BRR in Sept
    Retreat in Sept

  • Parade of Homes – Slumlord Style

    6 dudes posted for a beautiful morning at RiverRun that went something like this…

    Thang:

    OG w/ a Twist: Before taking the Ashwell loop, dip into Tarrington neighborhood for an extra loop. Today’s tour guide: Slumlord. Lots of landscape lighting in Tarrington; total darkness on Twin Team.

    Back at school in exactly 45 min.

    COT – Rosie took us out

    Naked Moleskin:

    Slumlord showed YHC a few extra loops on Google Maps before we started out. Nervous about giving complex instructions, the Pax was able to tour the first of 2 possible bonus loops because we all stuck together.

    Slumlord also shared the story of encountering a work truck that had struck a tree, rolled over, spilled fuel and blocked the exit to Tarrington on Friday afternoon around 4pm. The driver and passenger were not even worried about the fuel; they were focused on throwing ~20 dead Canada Geese back into the truck. Apparently it’s illegal to kill Canada Geese in our parts….wonder if the same applies to roosters (I still have 2 that I’m tried to offload for free: dinner at breaking bread next time out?)

    4.7 miles according to Rosie.

    Announcements:

    Dr. Tryhard Shirts

  • The Great Debate

    Which has a larger perimeter: Midlothian Middle School or Tomahawk Creek Middle School?

    This is mostly what the Pax deliberated during a DK beatdown in the driving January rain that went something like this:

    (Please note: From hence forward, “1 Perimeter” denotes 1 Tomahawk Creek Middle School Perimeter, including running down to entrance and back up to normal PAX parking spot)

    1 Perimeter

    Assemble at main entrance to seek shelter for 3 for COP, completely in conversation: DQs, Imperial Walkers, Squats, LBCs, Dying Cockroaches, Arm Circles

    Following, Bullseye’s lead: Set of Moving DQs (move foot forward as you come up)

    1 Perimeter

    Assemble at main entrance again for BLIMPS down to the drive entrance and back up: forward lunge, backward lunge, forward Lt. Dan Walkers, backward Lt. Dan Walkers, Bear Crawl (made it to bottom, now going back up), Crawl Bear, Walk Outs, backward Crab Walk, forward Crab Walk, forward Duck Walk, backward Duck Walk, bunny hops, broad jumps

    1 Perimeter

    Assemble close to main entrance for Ciabatta: Step Ups – 20s on, 10s off

    1 Perimeter

    Assemble back at main entrance for Accelerators – run 75% of straightaway, sprint last 25% – Repeato x 2

    Mosey back to VSF for COT. YHC took us out with a moment of silence for government employees who haven’t been paid in weeks.

    Naked Moleskin:

    It was wet…real wet. But it was warm…like sunny and 70.

    Quote of the morning came from Gumbo who said he had started sweating…and YHC reminded him that he was covered in rain…and Gumbo said “it’s sweat; it tastes different.”

    The New Market clowns were nowhere to be seen.

    Announcements:

    Dr. Tryhard Q tomorrow at Twin Team.

    Order your F3 RVA shirt here: https://f3.mudgear.com/products/f3-rva-shirt-pre-order Cheers to Dr. Tryhard for coordinating (Döner Kebab is exactly 11 characters…boom!)

  • Ellen Jane turns 8

    The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam.
    16 warriors assembled, and the celebration went something like this.

    THANG

    Circle around cars to pick up Lumburgh.
    Mosey down to James River HS

    Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’)

    Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post and returns, switch, repeat-o up to 4 (can’t touch same lamp post twice)

    Mosey into track facilities onto bleachers for Bleacher Space Invaders: 3 rows of 5-6 men, stand on bleacher facing top, stretch across 1-2 rows, plank walk to the left, climb up, plank walk to the right, hold plank – repeat-o x 2

    Run 1.5 laps around track to the other set of bleachers. Line up for Ciabatta: Dips – 20s on, 10s off – repeat-o x 8

    Mosey back to James River HS to side with poles for Triple Check: pole smokers, plank, run to first light + 30 monkey humpers

    Audible called before completion due to lack of time

    Mosey back to Bettie Weaver ES, circle up for 8 Count Pan Pax Body Builders – repeat-o x 8

    Naked Moleskin:

    It was a balmy 38 degree January morning….perfect temps for F3.
    The cars kept turning into the parking lot this morning….great seeing such high numbers at Twin Team at all 3 instances in 2019

    Touch-A-Lamp-Post took way longer than expected, while the Bleacher Space Invaders required muscles not used regularly and went faster than expected.

    Great to use more of the AO this morning…don’t think we’ve ever made use of the Visitor bleachers before.

    Thanks for celebrating YHC’s daugther’s birthday today…the scavenger hunt before breakfast was a hit!

    Keep bringing more guys out.

    Announcments:

    Puppy Pile 1/26 @ 7:05am @ DogPile
    Dr Tryhard Qing Twin Team next week

  • Taking it to Hardywood, SOJ style

    A PAX of 5 defied the draw of a Hardywood WDOG Q to post to the Source of Truth.
    YHC had the Q…and a SOJ beatdown was in order….it went something like this:

    THANG

    No Slaughter Start – no burps to save Bullseye’s neck/back issues…
    Therefore, mosey around school back to front of school

    COP: SSH, DQs, Imperial Walkers, Tempo Merkins, Plank, Hello Dollies, LBCs

    Mosey around school back to front of school

    Partner up to Touch a Tree: partner 1 performs Lt. Dans, partner 2 touches a tree and runs back. Repeato, touch 1x tree each round, don’t touch same tree twice, bear crawl between tree 1 & 2….up to 5

    Mosey around school and down to track, around wrong way to bleachers

    8 round Chiabatta: step ups/box jumps

    run lap around track back to bleachers…then to wall

    Wall Walkers: 5 together as PAX – plank, then step back, feet on wall, walk feet up, back hand/arms up until balls-to-wall for 3 seconds, walk back down wall to plank

    Back to Bleachers for 4 round Chiabatta: dips

    Find spot on track for ABCs: spell capital letters A-Z with legs, hands under bum

    Mosey back to VSF for COT – Gumbo took us out.

    Announcements:

    Puppy Pile Jan 26 – sons & daughters welcome

    Grow Ruck during opening weekend of NCAA men’s bball tournament

    Naked Moleskin:

    YHCs call at NoToll to show up to SOT resulted in a solid 5. Had there been more, professional networking between Singer & Bullseye may have never happened. It’s one of the things YHC loves most about F3: organic networking between 2 dudes with similar approaches and values.

    Sysco was delivering a food dropoff to the school this morning. The dude performing the work was in a navy blue hoodie…and he looked like Wilson from a distance. @Wilson: any chance you were there?

    Where’s New Market at SOT, btw? Seriously. Stop pumping each other at the gym on Wednesday mornings….or is it just Honeymoon and Sparky pumping each other on Wednesdays? Seriously.

    We would have made Hardywood proud on his birthday week sojourn…especially when we were ALL sweating during the wall walkers…not like Trump’s Wall, btw.

    3 times in the last 3 workouts, YHC has been asked to “take us out” and has declined due to “not feelin’ it”….however, after watching our 45th President and our current Speaker of the House & Senate Minority Leader speak “to the people” last night, YHC would be happy to “take the PAX out” next time the opportunity arises. Qs be forewarned: there may NOT be a separation of church and state if this is the case.

    Peace, love, Hardywood’s birthday and Alex Smith’s broken leg,
    Döner Kebab