Author: Oyster

  • EMOM? Who’s Mom

    6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday.

    Warmarama:
    SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWII

    The Thang:
    Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.

    EMOM (every minute on the minute) 5 Rounds
    Pick 1 station for 5 Rounds:
    Heals to Heaven 20x
    Tricep Extensions 20x (Coupon)
    Jump Squats 20x
    Merkins 20x
    Goblet Squats 20x (50lbs kb)
    Rows 20x (Coupon)
    Kettlebell Swings 20x (35lbs kb)
    Curls 20x (Coupon)

    When 5 Rounds is over, run down the trail to the cul-de-sac and back. Move to the next Station for another 5 Rounds. Repeat EMOM & RUN 4x

    BTTF: 30 second stretch. Time!

    Numberama, Namerama,: YHC took us out. Thank you, Lord, for giving us another day. Let’s strive to be Great Husbands, Great Fathers, Great Friends, Bosses and Co-Workers.

    NMS: The heart was beating, and those KB swings caught up to us really quick. Another great FlexFriday at Satan’s Hill. Great to See Nancy Lopez who has been out for a few days on IR. SOJ had their 1st 2ndF Lunch yesterday at Chicken Fiesta. The vote is in for Brickhouse next month. Go take on the day!

    Oyster

    Announcements:
    See Slack for Nancy Lopez event = Glow for Galactosemia 2023. Registration is open.

  • Exploding Potatoes

    13 of the finest men from Midlo skipped the fartsack to take on a Source of Truth Hot Potato. According to the lunch lady who wasn’t quite sure where to park this is how it went down. 8 for Bootcamp and 5 Runners.

    McRib takes the lead:

    WARMARAMA Frogger Style:
    Mosey to mount Midlo and circle up for some Warmarama. SSH, DQ, Imperial Walkers, Merkins, LBC

    The Thang:
    1. McRib: Mosey to the field. Sprint 75% to the other side complete 5 Burpees.
    Mosey to the bottom of the hill, Partner up. Partner 1 runs to the top of the hill and back to trade out with Partner2. Partner 2 completes an exercise. Alternate with Polar Bears, Broad Jump Burpees, Lunges until both partners reach the top. McRib passes the Potato to Bullseye.

    2. Bullseye: Mosey to the school. Same Partners. Run around the Living room, Patio, Bus loop?? 100 SSH, 200 Monkey Humpers, 300 SSH. Bullseye passes the potato to DK.

    3. DK: Mosey to the front of the school for several rounds Tabata style Toe Taps. Mosey down to door #3. 15 American Hammers. Mosey to door #4, 20 (Merkins), Door #5, 25 Arm Circles, 25 reverse Arm Circles. 2 burpees for the unmarked door. Door #6, 30 Bob and Weaves. DK passes the Potato to Oyster.

    4. Oyster: Mosey down to the football field for a modified beast. 1 round = Merkins, pressed for time skip to Round 6 = Burpees. Mosey BTTF for some Mary. 3 minutes of Mary: American Hammers, Dying Cock Roaches, Freddy Mercuries, Alabama Prom Dates.

    Numberama, Nameorama, COT

    Greenbow took us out.
    Keep those guys on IR in your prayers. We pray for quick and full healing, can’t wait to have you back.

    Moleskin

    The hot potato was in full force. Non-Stop and Heart Racing goodness. This was one of the best hot potatoes I have been to in quite a while. I think it was nice knowing the night before to help us have a trick or two ready to go. Let’s do it again. 2nd F after SOT every Wed at Great Harvest. Sorry to have missed it today boys. Well done today!!

    Announcements:

    2nd F Lunch – Tomorrow 11:30am at Chicken Fiesta.
    See Slack for additional announcements.

    Oyster

  • the perfect Q

    8 men rolled into WDog, at least 1 submitted toll receipts for reimbursement from the site Q.

    Warmarama:
    SSH, Helicopters, DQ, Imperial Walkers, Arm Circles, Copperhead Squats, Merkins, Carolina Drydocks. Mosey to the Penny Stage, grab a coupon.

    The Thang:

    The Penny Triangle of Pain.
    Lunge with the Coupon from the stage to the Fence. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Tree and complete 20 American Hammers.
    Bernie from the tree to the Corner of Penny Stage and complete 20 dying cock roaches.
    Mosey to the Fence, grab Coupon and complete 20 chest presses.
    Lunge with Coupon to the tree. 20 Coupon Merkins. Leave Coupons.
    Bear Crawl to the Corner of Penny Stage and complete 20 American Hammers.
    Bernie to the Fence and complete 20 dying cock roaches
    Mosey to the Tree, grab coupon and complete 20 chest presses.
    Lunge with Coupon to the Corner of Penny Stage and complete 20 Merkins.
    Triangle Complete.

    The ground is Lava
    Partner up. Each group bring 1 coupon. Mosey to the Rusty Cage.
    Drop Coupon off at the fire hydrant.
    Partner 1 – Hangs from the Rusty Cage, don’t get burned by the lava
    Partner 2 – Runs to the Coupon, completes 30 toe taps, returns to relieve partner.
    3 Rounds. Return Coupons and Mosey to the Amphitheater.

    Triple Quadruple 3 rounds Triple Diple Check
    Partner 1: Flutter Kicks
    Partner 2: Dips
    Partner 3: Run to the top of Amphitheater and around to the other side.
    3 Rounds

    BTTF:
    Counterama: 8
    Namerama: Swamp Donkey wins the award for best F3 Name in a long time. Can’t wait to see this on the back of an F3 shirt.
    COT: Hitchhiker took us out. Requesting prayers for all the F3 folks out on IR and those with unspoken needs. Prayers to Cornbeef’s mom who may have had a stroke. We pray for a speedy and full recovery.

    NMS: Hitchhiker is bringing coffee and reimbursing folks for Tolls. He is on a mission to make WDog great again. It’s always been great Hitch, let’s remind folks. Wedding Singer crossed the river this morning. Last time Wedding Singer was at WDog the Carillon did not have a fence around it. (Yea that long ago.). Great job today, Men. Thank you for letting me lead.

    Announcement:
    The Frozen Triangle – This Saturday.

    Who’s up for a February Monthly Challenge? Mile a Day?

    Make today Great!
    Oyster

  • WOD

    6 men secured the AO with kettlebells in hand ready for the WOD.

    WARMARAMA:
    SSH, Helicopters, Arm Circles, Michael Phelps, Carolina Dry Docks, LBC.
    1 Lap around the school.

    THE THANG:
    5 swings, 5 quick Merkins. 2 sets

    WOD:
    KB Clean: 5x each arm. 2 Sets
    KB Squat: 8x each arm. 2 Sets
    KB Push Press: 5x each arm. 2 Sets.
    KB Clean/Squat/Press: 3x each arm. 2 Sets.
    1 Round – Repeat 3x
    After Round 3. 5 swings, 5 quick Merkins. 2 Sets
    Repeat WOD x1. (Total 4 rounds)
    1 Lap around the School

    BTTF for some Mary:
    LBC, American Hammers, Dying Cockroaches.

    COT:
    YHC took us. Thank you lord for giving us another day. Prayers for all the unspoken needs.

    NMS: Two goals to accomplish this morning. 1. Keep the heart rate up. 2. Introduce some basic KB movements since many of us are new to a KB workout. After today I think we all have the Clean, Squat and the Press down. Great work today fellas. Even Boberry had to shed some layers this morning.

    The Old Hundred is official and coming to a Q sheet very soon. Weights today ranged from 25, 35 and I believe Mudslide was using 45 or more. If you see any good deals out there for KBs please share on Slack.

    Announcements:
    Saturday: The Frozen Triangle.

    Well done today men. See you in gloom.

    Oyster

  • Earlobes, QAn**, Bitcoin and Stoplights

    10 that’s right 10 of Midlo’s #1 dads took to the streets of Salisbury for another edition of off the books.

    The runners put in some work this morning and knocked out 6.5 miles. Way to go boys. The walkers put in a little over 3 thanks to Aisle 5 setting the brisk pace.

    Coffateria was much needed and a great way to start our Sunday. Great to see Honeymoon and Marmaduke out this morning. Both have dedicated themselves to starting the year off with 21 days of prayer. We will see them back out very soon. Respect!

    Announcements:

    Tuesday — Off the Books Kettlebell workout at Old Hundred Elementary 5:30am

    Saturday — See slack for more details on the Frozen Triangle.

  • Let’s get after it

    5 of the best of the best of the best Dads gathered together for an Off the Books recon mission to scope out a New AO for Tuesdays. Kettlebells were included and someone thought it would be a good idea to bring two 45lbs Hammers.

    The THANG:

    Warmarama: SSH, DQ, Imperial Walkers, Copperhead Squats, Helicopters, Arm Circles, Merkins, Rosalita’s,

    Mosey around the school (Old Hundred Elementary). Took note that the school is very well lit all the way around the school. A couple of spots had picnic tables. Also, a gravel track, basketball court, playground with monkey bars. Lots of options to mix it up.

    COP: Hot Potato time:

    Mudslide: Hand Presses, Halos, One Arm Rows, Curb Calf Raises, Goblet Squats, Farmer Carry, Figure 8’s, Kettlebell Lunges with a twist, Around the world, WW2, Swings.

    Nancy Lopez: Curls, Rows, Lateral Raises, Skull Crushers, Helicopters, 6inches,

    BoBerry: Racket Squats, Lunge Press, Lion Kings, Single Leg Deadlifts

    Fudd: Clean Press, American Hammers, Flutter Kicks.

    Mudslide: Demo’s the Turkish Get Up. that’s time. THAT’S TIME!!!!! BTTF

    COT: Counterama 5, Namerama, Announcements, YHC took us out. Prayers to Gomer, Fudd and Pigskin as they will be leaving soon for a Medial Missions Trip to Honduras. Safe Travel Fellas.

    NMS: A few of the SOJ folks have been talking about starting a new AO closer to home for Tuesdays for a while now. It was time to just get after it, Old Hundred Elementary (1501 old hundred road, Midlothian VA 23114) is less than 5 miles for most of the PAX who attend Satan’s Hill and Timberwolf. YHC has dreamed of a dedicated Kettlebell AO at SOJ after attending Circus Maximus over the Summer. It’s a great addition to the week to mix with bootcamps and running days.

    The PAX this morning was quite impressed with the AO. Especially the lighting all the way around the school. Huge Parking lot and many other options to mix it up. It was great to have Fudd cross the river to check out the AO with us for the first time. We won’t mention the cute 10lbs purple kettlebell that Nancy brought to the workout. Thankfully, we all brought extra’s. Mudslide and his two 45lbs hammers (enough said). We hope BoBerry brings back the Lion King. Guys we will be back next Tuesday. Old Hundred Elementary bring some Kettlebells. 35lbs is a good starting weight.

    See you in the gloom
    Oyster

  • Where’s the Beef!

    9 stallions skipped the fartsack just in time for a hot potato Q at No Toll.

    Warmarama:

    Circle up on the courts, pass the buck warmarama. SSH, DQ, SquatWalkers, Cherry Pickers, Merkins, Shoulder Taps, Jazzersize, Helicopters, Carolina Dry Docks.

    The Thang

    DTH starts the hot potato with a Lindsey across the Basketball Court. Side Crunches, OYO movement across the court and Squats. DTH passes the potato to Rosie.

    Mosey to the back parking lot for some 4 Corners.
    Corner 1: Squat Walkers
    Corner 2: Merkins
    Corner 3: Box Cutters
    Corner 4: SSH
    That was fun let’s go backwards
    Corner 4: SSH
    Corner 3: Box Cutters
    Corner 2: Merkins
    Corner 1: Squat Walkers
    Rosie passes the hot potato to Oyster

    Triple Check:
    American Hammers, Flutter Kicks, Runners to the porta potty.

    Triple Check:
    Freddy Mercuries, Dying Cock Roaches, Runners to the gate

    Mosey BTTF:

    Ring of Fire
    1 good Burpee

    COT:

    Counterama
    Namerama
    Announcements
    Machismo took us out.

    NMS: We missed the Q this morning. We hope everything is okay and all is well. We will see you next time buddy. What a great morning for a Hot Potato Q, I think we all needed it. Thank you Machismo for sharing more about your friend Swipe Right and for taking us out today. We are all sorry to hear this devastating news. We are all here for you.

    F3 RVA is not slowing down for the winter. The list of Announcements is growing and that my friend is awesome. Everything from the Frozen Triangle, EF Hutton’s call for Monthly Challenges, and did you see PIGSKINS New Year’s Resolutions? Grow Ruck coming in March, Currahee working on a CSAUP, First Watch has a tshirt (last day to order). Get on Slack for more Announcements.

    Have a great day!
    Oyster

  • 300

    7 Spartans took a couple of turns here and there and made it to SOT. 2 took off for an #offthebooks Recon mission. 5 stayed for the beatdown.

    WARMARAMA
    SSH, Helicopters, DQ, SSH, Merkins, LBC’s, Freddie Mercury, Alabama Prom Dates, SSH. Mosey to the football field.

    BUILD A BEAST
    Kind of like a Beast but make it the “hard way”.
    Start at one end of the field and run to the other end. Stop at the 25, 50 and 75 and compete 6 reps of each exercise. Repeat on the way back. Each round we add another exercise.

    Merkins
    Merkins, Squat Jumps
    Merkins, Squat Jumps, Lieutenant Dans
    Merkins, Squat Jumps, Lieutenant Dans, SSH
    Merkins, Squat Jumps, Lieutenant Dans, SSH, MTN Climbers
    Merkins, Squat Jumps, Lieutenant Dans, SSH, MTN Climbers, Burpees

    Mosey back to the flag for a couple of minutes with Mary.
    LBC, American Hammers, Box Cutters

    BTTF.
    YHC took us out.

    NMS
    1. YHC made it to 300 posts for the year. 2023 – maybe more HDHH.
    2. Snuff stated that he skipped WDog today because he wanted a “lighter” workout. Hold my Beer Snuff!!

    Thanks, gents, for letting me lead today. A Beast can take up quite a bit of time and makes for the perfect workout to keep you moving and warm. Great having Ponch at SOT today. Have a great day!!

    Oyster

  • Off The Books

    4 men of F3, shook off the cold cold fartsack for a 70 and sunny edition of off the books. 2 went through Salisbury and 2 reached the far far end of Walton Park. Good job men.

    2nd F at Starbucks always good. Private School, Public School, Home School and Bourbon.

  • 5:59:30

    14 of the best guys to know. Ready to take on dogpile!! Here’s how it went..

    WARMARAMA
    Mosey to the Toll Booth for some warmarama.
    SSH, Imperial Walkers, DQ, Copperhead Squats, Merkins, Groiners, Flutter Kicks, Rosaletas and LBCs.

    The Thang:
    Mosey to the middle of the Nickel Bridge, Grab a Partner.
    P1 run to the 1st light pole, P2 run to the other 1st light pole. 10 Merkins, Run back to the middle. P1 run to the 2nd light pole, P2 run the other 2nd light pole. 10 Merkins, Run back to the middle. P1 run to the 3rd light pole, P2 run to the other 3rd light pole. 10 Merkins, run back to the middle. High Five your Partner and let’s mosey over to the 1st Shelter.

    Triple Check at Shelter1. Peoples Chair, Merkins, Run to the far tree and back. Repeato x 3. Mosey to Shelter2.

    Triple Check at Shelter2. Step ups, Mountain Climbers, Run down to the sidewalk and back. Repeato x 3. Mosey down to Light Pole Alley.

    1st light pole. Partner up. Bear Crawls and Broad Jump Burpees, Partner run to the light pole and back. Rotate until everyone is at the 1st light pole.

    Mosey to the 2nd light Pole. Bernie Sanders to the 3rd Light Pole.

    Partner 1 does 1 Burpee then tries to catch Parter 2 to the 4th light pole. Switch and repeat to the 5th Light pole.

    Lunge to the 6th light pole. Then Mosey to the end of the road.

    Triple Check at the Devils Triangle. Flutters Kicks, Squats, run the Triangle. Repeato x 3 (Cut short for time). X 2.

    Mosey back to the Flag.

    Not quite 7am. Ring of Fire. SSHx10, 1 Burpee. SSHx10, 2 Burpees. That’s time.

    Numberama, Nameorama, COT

    Moleskin:

    The Q energy was strong this morning boys. YHC was coming in hot this morning and was worried he would lose the Q. With that we started about .30 early and somehow lost Hitchhiker who was LIFO but he found us on the bridge. We covered a bit of ground today and earned about 3.5miles (A bit more if you did Breakfast club). I knew Mudslide was crossing the river and paying some tolls for his first visit to Dogpile. I wanted to show him some of the AO but left plenty for the next visit. Welcome (FNG) Falkor, who was HL by Probation and Mr. Rogers.

    2nd F at Libby Market was much needed as always. According to Gomer, stop looking at the minimums and go for the Maximums.

    Announcements:
    See Slack. A lot of events coming up:
    Sunday – An evening with Honeydo. Bring the Fam to Fudds
    Tuesday – 12 days of Christmas. No PTO , SL will be honored for this day.
    Wednesday – HDHH at Final Gravity
    Saturday – The Bridge – plenty of room in Fudds car unless YHC is going (???)