Author: Florence

  • FNG Fatigue

    The struggle is real. Another Tuesday, another FNG giving an HC that didn’t show up. Oh well, maybe one day they’ll come through. Here’s how YHC vented about it :

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    Mosey to workout station behind basketball court

    THE THANG :

    5 Rotations of – 5 Pull Ups, 10 Jerkins, 15 Stiletto Squats, Go Across Monkey Bars, 15 American Hammers DOUBLE COUNT

    Mosey to basketball court

    3 rounds of Suicides non-stop touching foul line, mid court, opposite foul line, and opposite end line

    11’s : Start with 1 Merkin and 10 Jump Squats

    Broad Jump to opposite end line and back to starting line

    Mosey to football field

    4 Corners – 10 Burpees, 20 Lunges DOUBLE COUNT, 30 Flutter Kicks DOUBLE COUNT, 40 SSH

    Mosey BTTF

    1 Minute of rapid fire alternating punches while holding Al Gore

    30 seconds of rapid fire straight leg kicks with right leg

    30 seconds of rapid fire straight leg kicks with left leg

    DONE

    Numbers, Names, YHC took us out

    Prayer Request : Shank’s gone be a daddy! Prayers for good health and a smooth delivery for his M and the baby.

    Announcement : SOJ Lunch this Thursday at 11:45 am at Rusty Taco, Westchester Commons

    NMMS : Below are some of the FNG’s responses YHC has gotten on Facebook about Bermuda. None of them have showed :

  • Days of Thunder

    12 NASCAR Hopefuls hit the track and field at Tomahawk Creek Middle School. Here’s what the weekly garbage truck driver observed :

    F3 Mission Statement : “To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.”

    Mosey to tennis court

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    Mosey to track

    THE THANG :

    Lay down a deck of F3 Nation Exercise Cards on the track. Number cards = 10 reps. Royalty = 20 reps (except for the few cards that have a specific # of Reps on them or a specific duration of time on them). Each PAX picks a card then calls out the exercise. All PAX perform exercise on the track then mosey to the goal line on the field to get ready for a 100 yard sprint. Repeato until time expires.

    We completed 11 sprints and did these Exercises : 60 second Low Plank hold, 100 Calf Raises, 100 Flutter Kicks DOUBLE COUNT (thanks Nap Pod for the DOUBLE COUNT), 10 Ball Dippers DOUBLE COUNT, 15 Oblique Crunches on each side, 10 Ranger Merkins, 20 Squats, 20 Freddie Mercuries DOUBLE COUNT, 90 second High Plank hold, 10 HRM, 20 Monkey Humpers

    Mosey BTTF

    Hardywood led Merkin COP while we brought in the Six

    YHC led 25 WWII’s IC

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers to Vagabond’s friend’s family the Johnson’s who have lost 2 family members in the past year

    Prayers to Oyster and his M’s family

    Announcements : SOJ Monthly Lunch next Thurs 4/27 at 11:45 am at Rusty Taco at Westchester Commons;

    CSAUP at Currahee AO on Sat 5/6 : 6 am Ruck, 7 am Bootcamp, then Team Relay Races. Each team should be 4 PAX members. Sign up on the Q Sheet (there’s a tab at the bottom called “May 6 Currahee”)

    NMMS : We definitely got our cardio in for the day. Repeated sprints always gets the heart and lungs pumping. Cookie went so hard that he pulled something in his hamstrings. Prayers to you brother for quick healing.

  • Graveyard Shift OTB 4/17/23

    3 Running Dead leveled up at 0430 for a rigorous 5.4 mile route going up and down the hills on Courthouse Rd repeatedly until time expired. Call this one the Courthouse Halfpipe Route, similar to the Midlo Middle Halfpipe Loop. We had a little time to spare when we came back into Rockwood Park so we ran to the tennis courts then BTTF. If onthegomap.com is truly accurate, this was a PR for YHC in terms of distance covered in 45 minutes. We were trucking and the mumble chatter was strong. See Slack for lots of announcements and upcoming events. Prayers for the families affected by the 2 students at JRHS that passed away from the car accident. Here’s the route we did this morning :

  • 33 A Day Early

    10 Rockstars assembled to celebrate YHC’s birthday a day early. Here’s what the walkers of Rockwood Park observed :

    Mosey to basketball court

    Warmarama : 20 SSH IC, 10 IW IC, 10 Ukrainian Soldiers IC

    THE THANG :

    33 Burpees

    33 Flutter Kicks In Cadence

    33 Broad Jumps

    Mosey to parking lot behind playground

    33 Merkins

    33 Freddie Mercuries DOUBLE COUNT

    33 Squat Jumps

    Mosey to parking lot by forest trail side entrance

    33 HRM’s

    33 Leg Lifts

    33 Lunges DOUBLE COUNT

    Mosey to forest trail exercise station

    33 Pull Ups (break them into whatever # of sets you need)

    33 WWII’s

    33 Groiners

    33 Dips

    Mosey to near parking lot

    Crawl Bear for 33 steps DOUBLE COUNT

    Forward facing Crab Walk for 33 steps DOUBLE COUNT

    Bear crawl forward for 33 steps DOUBLE COUNT

    Backwards crab walk for 33 steps DOUBLE COUNT

    Murder Bunny (without the Cindy) for 33 steps

    33 Mountain Climbers DOUBLE COUNT

    Mosey to basketball court 

    Suicides (touch foul line, half court, opposite foul line, and opposite end line then repeat until you’ve touched 33 lines)

    1 minute of rapid fire Straight Leg Kicks with left leg

    1 minute of rapid fire Straight Leg Kicks with right leg

    1 minute of rapid fire punches

    Switch stance then 1 more minute of rapid fire punches

    33 LBC’s In Cadence

    33 WWII’s In Cadence

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : This upcoming Friday 4/14 SOJ Happy Hour & Leadership Meeting at Diamond Billiards on Midlo Turnpike (arrive as early as 5 pm or whenever you can make it and leave whenever you need to);

    This upcoming Saturday 4/15 3rd F event Walk & Roll at Virginia Home where you push a resident in a wheel chair for about a 5k (contact Doublemint if interested)

    CPR evening classes 4/25 and 4/26 (contact Gypsy and/or Flatline for more info)

    NMMS : A big thank you to those who came out today. I know it’s been a busy week with Spring Break and Easter activities so I appreciate it. Enjoyed breakfast and coffee afterwards with Chaplain, Touchdown, Smithers, El Chapin, Mudslide and Hardywood!

  • FloRig

    Big Rig and YHC stayed in the 5th dimension of the Bermuda Triangle while Posh and Shank escaped for vacation this week. We set out on this expedition :

    Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Mosey to exercise station behind basketball court

    6 rounds of the following : 5 Pull Ups, 10 Jerkins, 15 Calf Raises on balance beam, 15 Incline Merkins, Swing Across Monkey Bars, 20 American Hammers DOUBLE COUNT, 10 Dips

    Mosey to basketball court

    3 rounds of Broad Jumps across the full length of the court

    Mosey to trail on the side of football field thinking it leads into a forest trail. Turn around once YHC realizes it ends up at a dog park gate

    Mosey to bleachers

    On each step of the bleachers, do 10 Incline Merkins and 10 Dips all the way to the top

    On first step of the bleachers, 20 Step Ups on left leg then switch to 20 Step Ups on right leg

    Mosey to football field

    2 sprints from goal post to goal post without stopping in between

    Mosey BTTF

    1 minute of flutter kicks IC, 1 minute of rapid fire punches while holding Al Gore position

    DONE

    Numbers, Names, YHC took us out in prayer

    NMMS : YHC pulled up to Goyne Park to see Big Rig already doing his own workout as usual. Bad move on his part doing pull ups before we started the Q as we did plenty of those today 🙂

  • Graveyard Shift OTB 4/3/23

    3 ghouls descended on Rockwood Park at 0430 for a group run. 4.87 miles were logged according to the route below.

    Numbers, Names, YHC took us out in prayer

    Safe travels to Chaplain this morning driving to Culpeper for work

    NMMS : Enjoyed the run and mumble chatter this morning. We got to explore a little of YHC’s neighborhood today!

  • GalaxyCon Revisited

    12 Reluctant Cosplayers assembled for some Street Fighter and Mortal Kombat music to the tune of this Beatdown :

    Mosey to tennis courts

    SLAUGHTER STARTER : 100 SSH IC

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    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

    THE THANG :

    Mosey to hill behind basketball court

    Front Facing Crab Walk up to the top of the hill then mosey back down. Repeato

    Crawl Bear up to the top of the hill then mosey back down. Repeato

    Mosey to track

    Bojangles Biscuit : On the track, sprint straights and mosey turns. After 1 lap, add 10 blueberries (burpees) for the blueberry biscuit (WHERE WERE YOU BOBERRY?? THIS EXERCISE IS AN ODE TO YOU)

    Catch Me If You Can : Partner Up. Partner 1 performs 5 Burpees then sprints to catch Partner 2 who is doing Bernie Sanders. Repeato for 1 lap.

    Mosey back to tennis courts

    25 Flutters IC

    1 Minute of rapid fire Punches

    1 Minute of rapid fire Straight Leg Kicks with right leg

    1 Minute of rapid fire Straight Leg Kicks with left leg

    Mosey to corner of school building near basketball court

    50 LBC’s IC

    Mosey to next corner of school building

    25 Merkins, 50 LBC’s IC

    Mosey around school building to the benches

    25 Dips, 25 Merkins, 50 LBC’s IC

    Mosey BTTF

    Ab Ring of Fire with PAX choosing 20 reps of an ab exercise : We did Freddie Mercuries DOUBLE COUNT, Windshield Wipers and Box Cutters before time expired

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : Ongoing Breaking Bread 3rd F service opportunity the 4th weekend of every month. Make a meal for the residents at Southside Medical Center then deliver it and if you’d like to stay and eat with them then go for it. See Q Sheet to sign up.

    SOJ Happy Hour Friday evening 4/14 at Diamond Billiards

    SOJ Monthly Lunch Thurs 4/27 at Rusty Taco at 11:45 am

    F3RVA CSAUP on Sat 5/6 at Currahee AO : includes Rucking, Bootcamp and Run/Walk. Contact Gomer Pyle for more details

    NMMS : Great to be back at Timberwolf. T Claps to Vagabond, McGruff, Oyster, Heist and Mudslide for bringing a ton of energy and great leadership to all the Midlothian AO’s. Keep up the great work

  • Graveyard Shift OTB 3/27/23

    Big Rig and YHC linked up for our first group run for the 4:30 am Graveyard Shift rather than a Bootcamp. Went back to our roots at Rockwood Park. Here’s what the two deer a couple feet away from us on the trail observed :

    4.97 miles (we’ll call it 5) route that went through the forest paved trail big loop, then to the route behind the nature center, out to Courthouse Road, cross over to Old Courthouse Rd, go through two church parking lots and apartment complex, back into Rockwood Park for half a loop, then BTTF.

    NMMS : Big Rig’s growth in 1st F is the fastest YHC is seen among any PAX. Truly inspiring. Enjoyed the run today brother. Keep up the great work. Here’s a snapshot of the route from onthegomap.com :

  • Spring of Deception

    Just like there’s False Fall, there’s also Spring of Deception which we are in the midst of. 4 Deep South SOJ Brothers hoping for warmer weather were once again disappointed. Here’s what we did to turn the heat on.

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC

    THE THANG :

    Mosey to football field

    Black Jack (we finished this time) : Start on the sideline of 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!

    SheHateMe – Do 20 lunges SINGLE COUNT, 10 Groiners, and 10 Merkins from sideline to sideline

    Mosey to hill next to football field

    Triple Nickel : Start at bottom of the hill, 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 BTTF

    1 minute of Flutter Kicks, 50 seconds of rapid fire Alternating Punches

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : SOJ Monthly Lunch this Thursday 11:45 am at Wongs Tacos on Winterfield Crossing in Midlothian

    NMMS : Man the fart sack has been hard to conquer during Spring of Deception. The mind thinks it should be warmer but alas, it is not. It does look like warmer weather is coming this week though. Lets hope it sticks.

  • FINISH HIM! Flawless Victory

    9 Mortals were invited to the Mortal Kombat Tournament in Outworld. Here’s what Shang Tsung witnessed from his seat of judgement :

    Mosey to basketball court. Definition of 3 F’s, 5 Core Principles and Mission Statement. Emphasize YHC isn’t a Personal Trainer and to push yourself, dont hurt yourself. Modify as needed.

    Initiate soundtrack from 3 iconic Fighting Video Games on the speaker (Street Fighter, Mortal Kombat, Killer Instinct)

    Slaughter Starter 100 SSH IC

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    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)

    Santa’s Ladder between the basketball hoops on either side of basketball court : run to opposite side and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps.

    Mosey to parking lot behind playground

    Use the combined distance of 3 parking lots for the following :

    Black Jack : Start at beginning of first parking lot. Perform 1 Merkin – run to far end of 3rd parking lot – 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. (We got through the set of 8 Merkins and 13 LCBs before we had to run back to the basketball court)

    4 minutes left so YHC turned on “No Easy Way Out” by Robert Tepper from the Rocky IV soundtrack and we did the following :

    rapid fire Straight Leg Kicks with right leg for 1 min

    rapid fire Straight Leg Kicks with left leg for 1 min

    rapid fire alternating Punches for 1 min

    Flutter Kicks for 1 min

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : The Alamo AO launches this Monday 3/20 at 5:30 am at Rountrey Neighborhood Clubhouse;

    This Thursday 3/23 at 11:45 am – SOJ Lunch at Wong’s Tacos on Winterfield Crossing in Midlothian

    Ongoing prayers for healing for Nancy and Doublemint’s knee injuries and all other PAX on IR

    NMMS : YHC was feelin the Qdrenaline this morning! Shout out to El Chapin for modifying as needed and finding ways to still workout with us. Had a blast embracing the Suck with y’all and enjoyed coffeeteria afterwards.