Author: Florence

  • Running AO VQ

    In 4 and a half years with F3, YHC has never Q’ed a Running AO. Today the cherry was popped. 6 Truth Seekers ran the following route :

    Head west on Midlo Turnpike, Left on LeGordon then take that until it connects to Charter Colony, cross Charter Colony and enter dirt trail behind Midlothian High School Football Stadium, Right on Bluegrass Road, Left on S Carriage Ln, Right on Coalfield, Left on Woolridge then head all the way to Midlo Turnpike, Left on Midlo Turnpike then back to Midlo Middle (4.12 miles at this point. YHC continued around the school, down the stairs, around the track and BTTF for 4.5 miles. The rest of the PAX continued with the Little Caesars Loop and BTTF for 5.3 miles at a pace somewhere in the 8 minute range. Well done)

    DONE

    Joined with SOT Bootcampers for Numbers, Names, and YHC closed out in prayer

    Announcements : This Saturday 3/18 the Q Source Ruck that Boberry and Doublemint lead is transitioning to Saturdays at 6 am at Rockwood Park

    This upcoming Monday 3/20 Vagabond has the Q for the Monday AO location switch from New Market to Rountrey. He’s already got 3 FNG’s who gave HC’s to come! Awesome job brother.

    Next week Thurs 3/23 SOJ Lunch at 11:45 am at Wongs Tacos Midlothian location

    Sat 3/25 Breaking Bread is open for someone to Q. Make a meal for residents at Southside Health Center medical respite program and if you want to stick around to eat with the residents then go for it. Breaking Bread is on the Q Sheet for the 4th Saturday & Sunday every month. Contact Oyster for more details.

    NMMS : Not only was today YHC’s Running AO VQ, it was my first time back at a running AO post hip injury. Wasn’t sure how it would go but it turned out okay. My hips are sore now but should be fine. Appreciate you brothers!

  • Graveyard Shift OTB 3/13/23

    Reservation for 2 at this morning’s edition of Graveyard Shift. Here’s what happened :

    Warmarama : 10 SSH IC, 5 DQ’s IC, 5 backwards Arm Circles IC then Reverso, 10 Ukrainian Soldiers IC, 10 IW’s IC

    THE THANG :

    Modified Dora # 1 : 100 Merkins, 100 Bicep Curls with a 35 lb dumbbell, 300 LBC’s (Timer runs to far side of parking lot and back)

    Modified Dora # 2 : 100 Overhead Press with a 35 lb dumbell, 150 Stationary Lunges SINGLE COUNT, 300 LBC’s (Timer runs to far side of parking lot and back)

    Mosey to other side of the school where bars are located

    Modified Dora # 3 : 50 Jerkins, 100 Incline Merkins, 300 seconds of People’s Chair (Timer runs to the tree next to the school side entrance and back)

    Mosey BTTF

    1 minute of behind-the-back wrist curls with a 35 lb dumbell

    DONE

    Numbers, Names, YHC took us out in prayer

    Safe travels to Chaplain this morning going on vacation. Safe travels to Big Rig on Wednesday going on vacation to Myrtle Beach. He plans to post with F3 there.

    NMMS : Today had a lot of Suck. Didn’t want to wake up, cold and rainy outside, body felt tight, allergies still ongoing, etc etc etc. But I’m better for going and I know Big Rig would say the same. Appreciate you being out there this morning with me brother.

  • The Ominous Donkey

    All of us have to face the Ominous Donkeys in our lives. Maybe it’s in the form of job uncertainty or family struggles. Or maybe it’s in the form of a literal donkey on Robious Road neighing in an unsettling tone while you’re going for a run. Well that’s precisely what happened to Boberry and Draper this morning on their 5 mile run. Here’s what the rest of our metaphorical Ominous Donkeys looked like :

    Doublemint : 2 mile ruck

    Footloose, Orange Crush, Rosie, Florence : Performed the following Kettle Bell circuit as many times as possible without stopping –

    15 Overhead Press

    15 Curls

    15 Overhead Tricep Extension

    15 Behind the Back Wrist Curls

    15 Merkins

    15 LBCs (Focus on your abs doing the work without any help from your arms and moving your body straight up rather than crunching)

    2 minutes of People’s Chair (Shoulder Blades only touching the wall. Deep squat)

    15 Calf Raises on the curb

    (Completed the full circuit above 6 times before time expired)

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : SOJ happy hour this evening at Diamond Billiards. Get there whenever you can. Some will arrive as early as 5 pm. We’re usually there until 9’ish pm.

    Doublemint is organizing a 3rd F team to participate in the Virginia Home “Walk and Roll” pushing residents in wheel chairs on a walk for about the distance of a 5k. Event takes place Sat 4/15. Contact Doublemint if you’re interested. YHC plans on participating.

    Mon 3/20 Vagabond is leading the Monday Satan’s Hill transition from New Market to the adjacent neighborhood at Rountrey

    Starting Sat 3/18, Boberry and Doublemint are transitioning their Q Source ruck from Wednesdays to Saturdays at 6 am during the Morning Wood Ruck

    NMMS : Great day today brothers. The wrist curls and People’s Chair were unwelcome hits this morning. See y’all at Diamond Billiards tonight!

  • Graveyard Shift OTB 2/20/23

    2 Walking Dead lurched toward the hallowed ground of Providence Elementary School. Here’s what the terrified cafeteria worker witnessed, much to his horror :

    Florence’s Q :

    Alternating Sets of AMRAP Jerkins, LBC’s, Wall Sits, Merkins, Calf Raises, 35 lb dumbbell curls, 35 lb dumbbell overhead press

    Big Rig’s Q :

    SSH to warmup then variable rep counts of the following –

    3 sets of Australian rows and incline merkins 

    Lap around bus lot

    Decline WW2s 

    Incline heels to heaven 

    Lap around bus lot

    Bicycles 

    Snow angels 

    Scrunchy frogs 

    Lap around bus lot 

    2 more sets of Australian rows and incline merkins 

    Heel touchers 

    LBCs

    WW2s

    Ran BTTF 

    Mankillers from 5 to 1 then up to 10

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : Thursday SOJ Lunch at Brickhouse Diner 11:45 am ; Friday SOJ Leadership Meeting & 2nd F at Diamond Billiards 5:30 pm

    NMMS : Grateful for Big Rig’s encouragement and presence this morning as YHC is still taking it easy due to hip impingement. Got an Orthopedist appointment this Wednesday morning. Not in an immense amount of pain. It’s just dull, consistent pain and tightness so trying to make sure I don’t aggravate it more and make it worse. It’s unsettling more than anything when you’re dealing with a skeletal issue related to hips or spine. But there are still ways to modify and stay active.

  • A Visitor & Semi Truck Crash Land in The Triangle

    A DOUBLE RESPECT PAX from NC and a Truck Driver entered the Dimension of the Bermuda Triangle. The Twilight Zone Host may have observed the following :

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

    THE THANG :

    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 

    Mosey to Football Field

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    4 Corners using Football Field : Exercises were 10 Burpees, 20 HRM’s, 30 Starfish Crunches DOUBLE COUNT, 40 WWII’s

    Mosey to wooden poles by our cars

    Chaplain’s Indigenous Pole Smokers : PAX in back does 5 merkins then runs to the front while other PAX do Pole Smokers. Repeato until all PAX have passed the light post pole.

    Mosey to Basketball Court

    Broad Jumps longways across the full length of the court and Repeato back (Make sure form is stellar with deep squats and long jumps)

    COP : 30 Freddie Mercuries IC, 30 LBC’s IC

    Mosey BTTF

    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. We finished the 6 second round then time expired.)

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayer Requests : Big Rig’s mom having back surgery this Thursday and he’s traveling out there ; Posh’s M is traveling to Texas to be with her Dad who is in very poor health ; Safe Travels for Rap Sheet traveling back to NC this Thursday ; Healing for Florence’s youngest 2.0 who continues to deal with Mono since last Friday

    NMMS : Really great surprise to have Big Rig and a DR PAX join us this morning. Big Rig’s office is in Chester and said he was going to hit up the shower at Am Fam Chester location then jet into work. Rap Sheet said he’ll be coming back and forth between Chester and NC every month so he plans to post with us again. It’s incredible and really encouraging how great of shape that he’s in at 60+ years old. My abs hurt!

  • What Happens in EMT School Gets Shared at F3

    11 Kettle Ruckin Runners landed at BWES this morning to sharpen one another and hear some epic stories. Here’s what transpired :

    Doublemint rucked and Melville walked with him for a little over 2 miles (I think Melville may also have run with the runners for some of the time)

    Wet Bandit, Boberry, Don Draper and Tobit ran about 4 and a half miles

    The rest of us Kettle Bell Ballers did the following :

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

    Grab a Coupon and jog with it to the backside of the school

    5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 5 Coupon Merkin Pulls DOUBLE COUNT (Do a Merkin then Lawnmower Pull your Coupon up to your chest with right arm, Do a Merkin then Lawnmower Pull your Coupon up to your chest with left arm = 1 Rep) ; Exercise 2 was 5 Sets of 5 Pull Ups

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Goblet Squats ; Exercise 2 was 5 Sets of 15 American Hammers while holding Coupon DOUBLE COUNT

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Curls ; Exercise 2 was 5 Sets of 10 Sit Up Presses with Coupon

    Grab your Coupon and mosey BTTF

    Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 10 Overhead Presses ; Exercise 2 was 5 Sets of 10 Squat Swings (This is a Kettle Bell Swing with a deep squat on the way down before you swing up)

    DONE

    Numbers, Names, YHC took us out in prayer

    Tomorrow and going forward there will be a Rucking option before Rock N Roll that starts at 6 am (Morning Wood Pre-Run is also still available at 6:30 am. House Party is your contact for that.)

    Breaking Bread 3rd F Service Opportunity delivering dinner to Residents at Southside Health Center is ongoing the 4th Saturday & Sunday every month (Contact Oyster if interested. Looks like March 25 and 26 is the next opening if you want to sign up on Q Sheet)

    NMMS : Orange Crush brought some strong mumble chatter today regarding heinous events his son has to deal with in EMT School. He also looped us in on a tv show that has Chefs compete in Special Forces Events. Sounded interesting and quite humorous. Have a great weekend fellas! As David Goggins would say, “STAY HARD!”

  • Graveyard Shift OTB 1/16/23

    2 Grateful Dead arose from their slumber to attack the day at Providence Elementary. Here’s what the pigeon on the ground that YHC almost stepped on observed :

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

    THE THANG :

    Mosey to other side of the school where bars and workout stations are

    4 rounds of 20 Jerkins OYO (switch grip every set)

    50 Dips OYO

    Mosey BTTF

    50 Stiletto Squats OYO (squats with your heels elevated on a curb)

    35 Starfish Crunches OYO DOUBLE COUNT (also known as X Factors)

    Partner Up : 

    Round 1 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 broad jumps

    Round 2 – Partner 1 farmer carries two 35 lb dumbbells across the parking lot and back while Partner 2 does Merkins

    Mosey to the big hill behind the school and down to the bottom 

    Crawl bear to the top of the hill then mosey back down 

    3 sets of Sprints to the top of the hill

    Mosey BTTF

    25 Doozy Style WWII’s OYO

    40 Stiletto Squats OYO

    1 minute of Flutter Kicks

    Bear crawl to other side of parking lot

    Mosey BTTF one last time for 1 minute of Merkins

    DONE

    Numbers, Names, YHC took us out in prayer while gasping for air 

    Announcements :

    Tomorrow OTB Kettlebell workout at Old Hundred Elementary 5:30 am – 6:15 am (contact Oyster)

    Tomorrow Chaplain has the Q at the new Chester AO Bermuda Triangle 5:30 am – 6:15 am at Goyne Park (2 FNG’s reached out to YHC on Facebook about this so we’ll see if they show)

    Frozen Triangle CSAUP this Saturday 1/21 starting at 6 am at DogPile (No Rock N Roll this Saturday. Go to DogPile)

    NMMS :

    You know the workout was hard when you’re the Q and you’re gasping for air and your heart is pounding at the end. Had to take a few 10 counts during the Q and/or walk to catch our breath. Do what y’all need to for modifying and catching your breath. Let’s make sure we’re being safe and are close by a phone at all times. Great to see Big Rig and catch up. He’s a Beast! 

  • Off The Grid

    Dos Hermanos traveled to new ground outside of Rockwood Park. Ran across Courthouse Rd, took a left, ran down to Tommy’s Car Wash, took a right then ran down to Allen Tire. Turned around, ran in back of 2 churches then crossed Courthouse Rd again and BTTF. Many security cameras and flood lights were activated during this run. You may see us make the evening news as potential burglars to keep an eye out. Mumble chatter was strong including talk of our families, F3, Cardinal, football, rucking, and more. Always good to catch up with my brother House Party. Announcement : Starting 1/28 Morning Wood will also offer a Rucking option that launches at 6 am. Doublemint and YHC are looking to train more often with Rucking. House Party will lead the usual Pre-Run at Morning Wood at 6:30 am and is your go-to contact for that. SYITG!

  • What Lies Behind The Nature Center?

    5 of us ran around the confines of Rockwood Park before Mudslide’s VQ. Chaplain showed up late but eventually found the rest of us. YHC took us down a new trail that starts behind the Nature Center building then cuts through the middle of the Trail Loop. Took a left when we connected to the main Trail Loop then circled BTTF and ran a couple more laps around the parking lot. Big numbers for Morning Wood today!

  • King Of The Hill

    Greenbow said he wanted to run today and YHC was looking to take out his frustration on Twin Team Hill, a hill that YHC is determined to make his *****. What better way than to attack it than head on. Here’s what the fake FNG illegally dumping trash at BWES witnessed :

    In parking lot, start Warmarama while waiting to see if the fake FNG was there for the workout or something else : 20 SSH IC, 10 Don Q’s IC

    Realize the fake FNG is there to illegally dump trash

    Mosey to Twin Team Hill

    Finish Warmarama : 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Cherry Pickers IC

    THE THANG :

    Lindsay on Twin Team Hill. 30 Merkins at the bottom, run to the top then do 10 Flutter Kicks DOUBLE COUNT. Repeato down and up Twin Team Hill, decreasing Merkins by 5 reps each time and increasing Flutters by 5 reps each time until you complete 10 Merkins and 30 Flutter Kicks.

    Mosey BTTF

    20 Doozy Style WWII’s IC

    30 seconds AMRAP Merkins OYO

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : TONIGHT 6 pm SOJ 2023 Kickoff Meeting & Fellowship at Diamond Billiards (13184 Midlothian Turnpike). ;

    TOMORROW Mudslide VQ at Rock N Roll at 7 am;

    Tues 1/10 new AO “Bermuda Triangle” launch in Chester (Goyne Park every Tues 5:30 am – 6:15 am);

    Frozen Triangle CSAUP 1/21 starting at DogPile

    NMMS : Great to catch up with Greenbow while Rosie went for a run today (I think River Rd?). Enjoyed the mumble chatter during the Q and the deep spiritual conversations after the Q. Glad to see Greenbow posting consistently the last couple weeks. We are better for it. YHC shared this Proverb during COT :

    Proverbs 11:24-25 NIV :

    24One person gives freely, yet gains even more;

    another withholds unduly, but comes to poverty.

    25A generous person will prosper;

    whoever refreshes others will be refreshed.