Author: Florence

  • Find The Hills, No Man Left Behind

    11 Soldiers posted at The Hill to strengthen one another. This is what transpired :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

    THE THANG : Perform an exercise at the base of every hill along the route then run up the hill (circle back for the Six if you reach the top early)

    1st Hill Exercise : 25 Burpees then run up Otterdale Rd to next entrance

    2nd Hill Exercise : 25 Freddie Mercuries IC

    3rd Hill Exercise : 25 Ball Dippers single count

    4th Hill Exercise : 50 Merkins

    5th Hill Exercise : 50 Flutters IC

    6th Hill Exercise performed back where we started at OG Satans Hill : 50 Lunges single count then rup Satans Hill

    Last 3 Exercises were all performed at OG Satans Hill with a run up the hill after each exercise : 75 Rock Curls, 75 American Hammers with Rock single count, AMRAP squats with 1 min left

    DONE

    Numbers

    Names

    COT : YHC appreciates F3 pushing him to work harder in all areas of life. YHC was a “bare minimum guy” for most of his life until F3. Still always room for improvement but accelerating in the right direction.

    YHC took us out in prayer

    NMMS : Great push everyone. Had planned on 75 Rock Squats but we ran out of time. Parker wins the biggest rock award to unseat Nancy and Bullseye for at least 1 Q haha. Y’all got competition. Make it a great day brothers!

  • Dos Lobos

    Two Wolves (Dos Lobos) posted at Timberwolf to tackle the F3 Card Deck that YHC received for Christmas. Here’s what happened :

    Warmarama : 20 SSH IC, 10 Russian Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to track

    Pick a card, do the exercise then run a lap. Repeato until time expires. The cards we picked were : 25 Freddie Mercuries, 10 Heels to Heaven, 10 Rosalitas, 100 SSH, Sprint 200 meters, 60 second low plank, 25 Mountain Climbers, 100 Arm Circles, 10 Bonnie Blairs, 25 American Hammers, 25 Plank Jax, 90 second high plank

    DONE

    Numbers

    Names

    COT : Prayers for Durden’s Dad who is battling leukemia and prayers for his family as they acclimate to RVA. Prayers for YHC’s FIL who is having surgery on January 11 to unclog a vein in his leg.

    NMMS : Thoroughly enjoyed the mumble chatter this morning on very deep spiritual discussions with Durden. He has a unique perspective coming from a former pastor. YHC highly recommends talking with him if you get the chance.

  • Pet Rocks

    10 ancy little tikes showed up to Satans Hill to open presents. They were elated to find some Pet Rocks from Santa. Here’s the fun they had.

    Waramarama – 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to Rock Pile and grab your Pet Rock. The rock can’t touch the ground until we’re done with all exercises.

    25 Thrusters in parking lot

    Mosey up Satans Hill for 25 Rock Situps

    Hang a right then mosey to next intersection for 50 Bicep Curls

    Mosey to next intersection for 25 Overhead Tricep Extensions

    Mosey to next intersection for 50 Squats

    Hang a left then mosey to next intersection for 25 American Hammers single count

    Mosey to next intersection heading back in the direction of Ole Glory for 25 Overhead Press

    Mosey back to Ole Glory then on your Six for 100 Chest Presses while doing Flutter Kicks

    Put your Pet Rock back in the pile until next time.

    Mosey out to Otterdale Rd for a big loop run up Otterdale Rd to next neighborhood entrance then back to Ole Glory

    COP : Each PAX chooses 25 reps of an ab exercise. We did Crunchy Frogs, WWII’s, LBC’s, American Hammers, Suzanne Summers, Rosalitas, Box Cutters, Alabama Prom Dates, Flutter Kicks and Freddie Mercuries

    DONE

    COT : Durden’s M wants to start a FIA chapter for the Richmond area. This is early planning phase but if your M is interested then please contact Durden so he can put her in touch with his M.

    Tomorrow Tuesday 12/28 is 5 pm Happy Hour at Hardywood West Creek hosted by Vagabond and Gypsy to celebrate all the donations. You can bring gently used or new shoes and clothes suitable for an interview to Happy Hour if you still want to donate.

    January 1 Convergence at Rock N Roll AO at 7 am. Coffeeteria in the parking lot immediately after the Q at 8 am.

    NMMS : Always a pleasure to post in the Gloom with you gentlemen!

  • Twin Team at Twin Team

    The clock was sitting at 5:28 am and all was quiet at Bettie Weaver. Just when YHC was considering a run, Santa Chaplain showed up with some Christmas cheer. The reindeer mumble chatter said the Q went to this tune :

    Warmarama : 20 SSH IC, 10 Cherry Pickers IC, 10 Don Q’s IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

    THE THANG :

    Merkin Jax – Done in a 1:4 ratio – 1 Merkin to every 4 Plank Jax. Ascend up all the way to 5 Merkins and 20 Plank Jax then descend all the way back down.

    Mosey to James River high school track

    Merkin Mile – Do 1 lap then 25 Merkins. Repeato x3 for a total of 4 laps and 100 Merkins

    Mosey to parking lot

    50 Flutters IC

    Not So Lazy Boys – Legs flat on the ground and lean as far back as you can with your hands wrapped around your sides. Hold 15 seconds in the middle, to the right, in the middle, to the left, and finish in the middle

    She Hate Me – This movement is 20 lunges single count, 10 Groiners single count, 10 Merkins. Repeato for about 50 yards there and back for a total of 100 yards.

    Mosey back to Bettie Weaver with a sprint up the grass hill

    50 WWII’s IC

    Jump Squat Holds – Counting down from 10 to 1, do 10 Jump Squats then hold Al Gore for 10 seconds in Helix position. Repeato counting down from 9, then down from 8, etc all the way down to 1. Surprise finish with Helix hold for 10 seconds

    Run a lap around the school

    Obama – This movement is 4 bear crawl steps then 4 merkins. Repeato across parking lot from one curb to the other curb. (Obama was 44th POTUS)

    50 LBC’s IC

    30 American Hammers IC

    DONE

    Numberama

    Name-arama

    COT : Chaplain and YHC are getting together with their respective families locally for Christmas. Chaplain will probably travel to his hometown in Maryland next week.

    NMMS : Appreciate you Chaplain! Merry Christmas to all and to all a good night!

  • Tour De Rockwood

    YHC was solo today so decided to go for a run. Went around the outskirts of the park including a trail for 35 minutes. Finished with good form merkins and pull ups : 20 merkins, 19 merkins, 11 merkins, 6 merkins, 5 pull ups. DONE

    NMMS : Runs are so much nicer in the cold. YHC would take the cold over the heat any day.

  • Housekeeping

    SOT’s BB from 12/8 was never posted so YHC is logging it. We ran around and did exercises.

  • Motor City Merkin Shuffle

    The usual…Doozy and Florence at Rock N Roll. Here’s what happened.

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to parking lot behind playground

    merkin ladder – Start with 20 merkins. Sprint 100 yards to other end of parking lot. 19 merkins. Sprint back 100 yards to starting point. Repeato decreasing merkin count down to 1 merkin for a Total 210 merkins.

    Mosey to basketball court

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    40 Flutters IC

    30 Heels to Heaven OYO

    50 WWII’s IC

    Motor City Shuffle – This movement is 2 lunges, 1 burpee, 5 merkins, 5 plank jacks, 1 broad jump. Repeato across basketball court

    50 LBC’s IC

    Run 2 laps around parking lot

    DONE

    COT :

    Doozy had a great time in the Fort Mill area posting at several different AO’s over Thanksgiving break.

    We continued deep discussions on life.

    NMMS :

    Thankful to have Doozy as a constant encouragement and someone YHC can count on to post at Rock N Roll.

  • Floozy

    The usual Rock N Roll Duo posted this morning. Florence + Doozy = Floozy. Here’s what happened.

    Warmarama : 20 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC

    Mosey to parking lot behind playground

    DirtyMacDeuce : 4 sets of 3 exercises done with 12 reps In Cadence. The exercises we did were Merkins, Freddie Mercuries and Imperial Squat Walkers. After each set of three exercises, run a lap around parking lot for a total of 4 Laps.

    Mosey to stairs between baseball fields

    Everest : On the stairs, lunge up the steps EVERY 3RD STEP and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs. (We did 5 sets of this)

    Jacob’s Ladder – do seven sprints up the stairs with increasing reps of burpees at the top of the stairs each set. Start at 1 burpee and go up to 7 burpees.

    Grizzcalator – bear crawl up the stairs, stopping at each step to do a merkin

    Mosey to basketball court

    10MOM :

    40 Flutters IC

    100 LBC’s IC

    60 WWII’s IC

    DONE

    Numberama

    Name-o-rama

    COT :

    Thanksgiving Day Convergence at Mary Munford 6 am – 7 am to learn history from TYA

    Black Friday running loops with TYA (See slack for details or contact TYA)

    Doozy is heading to Fort Mill to post with F3 there for their Thanksgiving Convergence

    Continued Prayers for Nancy Lopez’s sister who is recovering from a severe foot injury

    NMMS : Trying to close the endurance gap with Doozy gives YHC a constant goal to aim for haha. Always blown away by Doozy’s endurance. YHC was sucking air this morning for some reason. Probably due to eating like crap over the weekend.

    YHC took us out in prayer.

  • A Game of Black Jack

    8 SOJ Brethren landed at SOT. 2 went running and 6 did Boot Camp.

    Runners : Don Draper, Tobit

    Bootcampers : Abignale, Marmaduke, Honeymoon, Hermie, Nancy Lopez, Florence

    Mosey down the hill to football parking lot

    Warmarama :

    20 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC

    THE THANG :

    Mosey to football field

    1st & 10 :

    100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

    Black Jack :

    Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

    Mosey to grass hill and sprint back up to the parking lot then back to Ole Glory

    1 minute of Flutters

    DONE :

    Numberama

    Name-arama

    COT :

    Prayers for POG’s daughter who just got 3 stitches.

    Vagabond and Gypsy are collecting new and gently used men’s shoes, as well as men’s clothing attire appropriate for interviews to donate. Bring them with you to AO’s and just drop them off with Vagabond or Gypsy.

    YHC took us out in prayer

    NMMS : Great to have Abignale join us. Appreciate all you brothers.

  • Hurdling the Walls of Jericho

    9 Brave Souls battled the cold to strengthen one another at SOT.

    Runners : Bone Thugs, Don Draper, Rosetta, Tobit

    Bootcampers : Wedding Singer, Bullseye, Snuff, Gumbo, Florence

    YHC led the Bootcampers for the following Suck to ensue :

    Mosey to parking lot near football field 

    Warmarama :

    20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to football field 

    Plank Hurdles:

    Everyone starts in the plank position in the end zone. 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone. RINSE AND REPEAT

    Mosey to hill that goes up from football field parking lot to the main parking lot

    Triple Nickel :

    Find a hill. Start at bottom, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

    Mosey to nearest corner of School Building

    Walls of Jericho :

    Just as Joshua was instructed to do in the Bible – performed around a large building so we used the school building, pick 7 different exercises and complete 7 reps of each then run a lap around the building. Complete for 7 laps. Exercises we did before each lap were Squat Jumps, Merkins, Freddie Mercuries DOUBLE COUNT, Ball Dippers DOUBLE COUNT, Merkins, WWII’s, Lunges DOUBLE COUNT (We only finished Half of the Walls of Jericho before 1 minute remained on our time)

    Mosey back to imaginary Ole Glory

    1 minute of Flutters

    DONE

    Numberama

    Name-arama

    COT :

    Bone Thugs reminded us to pray for our Government Leaders, regardless of who’s in office.

    Gypsy is organizing a shoe drive to donate new and gently used shoes for men, as well as clothing appropriate for job interviews. Collection will take place in December. Keep an eye on Slack for coming details on AO locations and dates for collection.

    YHC took us out in prayer.

    NMMS :

    Note to Self – Start with Walls of Jericho as the first exercise so time doesn’t run out. Enjoyed posting with you brothers. In this month of Thanksgiving, you all remind YHC how great this brotherhood is.