Author: Futon

  • The Alamo is still standing!

    9 of SOJs finest came out this morning to see the aftermath of some crazy storms overnight. Intense lightning and 3+ inches of rain didn’t stop this group from checking out what YHC had in store. Here is how it went down:

    Warmup: Mosey to other end of parking lot for various IC exercises/stretches.

    COP 1: 11s with increasing/decreasing running distances. Exercises were Carolina Dry Docks and Firecrackers. Start at one end of the parking lot with 10 CDDs, run to first island for 1 Firecracker, return to end of parking for 9 CDDs and run to the bottom of the U of the parking lot for 2 Firecrackers, continued on with running spots at front of the Alamo, other end of the U, far side island and other end of the parking lot. Worked our way back at each stop until 11s completed.

    COP 2: Parking Space Crawls – Bear crawl between spots with 1 Merkin at each line x 10; Lunge between spots with 1 squat at each line x 10; Crab walk between spots with 1 Crab Cake at each line x 10; Backwards Lunges between spots with 1 Flying Squirrel at each line x 10;

    COP 3: Mosey to other end of the parking lot for a Triple Check (turned Double Check due to time). P1 performed incline/decline merkins on the curb, P2 performed SL squats using the curb and P3 entered the tennis courts to perform run length of court, Bear Crawl the baseline, Lunge other length of the court, Broad Jump Burpee other baseline.

    Ended with 1 1/2 mins of stretching. Numbers, Names, Announcements – Hot Ones Challenge this Friday at New Market Clubhouse 5-8 PM. See slack for sign up to bring food/drinks. M and 2.0 friendly; 9/11 Friday night ruck at Alamo starting at 8 pm; Labor Day Convergence location and time TBD, Prayers – Speakeasy and his battle with cancer, Teachers and kids returning to school, the everyday blessings of life.

    I appreciate you fellas showing up this morning. When you wake up at 5 am and your mind says “Ugh, I HAVE to go workout,” retrain the mind to say “I GET to go workout! I GET the opportunity to better myself! I AM blessed with another day to make things happen! Keep at it and have a blessed day!

  • Bourbon, Buffoonery & Abs

    Apparently, there comes a point in every man’s life when technology becomes smarter than he is. For our Q, that point has arrived or he is still drunk from Saturday night’s Bourbon Fest. The Q showed up to the party drunk and managed to leave 4x drunker. He apparently decided that the best way to recover from a bourbon fueled weekend was to make the rest of us for it. According to the bourbon sweating out of his body, this is how it went down:

    Warmup: A bunch of weird stretches and exercises with absolutely 0 attempts at counting

    COP1: 4 Corners prostitute style: APDs w/ 2 second hold at top x 15, WW2’s x 20, American Hammers x 30 and Squats x 40

    COP2: 4 Corners prostitute style: Bent Knee Wipers x 20, V Ups x 30, WW2 Punches x 40, Standing Up Hand Under Legs x 50

    COP3: 4 Corners prositute style in tennis courts: Heels to Heaven x 10, Shoulder Taps x 20, LBCs x 30, Squats x 50

    COP4: Ring of Fire with abs x 5 reps

    Numbers, Names, Announcements (8/21 Hot Ones Challenge at NM Pool 5-8, 9/11 Ruck starting at Alamo) Prayers (Continued prayers for Hermey’s son and benign finding from lung concern)

    Great work by all and expecting to see 6 packs by the end of this evening! Until next time: hydrate, stretch, and for the love of all things holy, hide the bourbon from Dumar (and Da Bear – ask him for further details).

  • Dyke Night? Ask for Hermey

    5 HIMs woke up this morning to show up to The Woodshed, where they were promised to be kept “dry.” At least from the rain-soaked ground, however the humidity said, “Hold My Beer!” Here is how it went down:

    Warm Up: Mosey around the parking lot, followed by various IC exercises and stretches. Instructed to partner up with 1 group of 3. Grab cinder blocks and set up for first COP.

    COP 1: Start at one end of the parking lot with P1 performing called exercise with coupon and P2 running to the end of the parking lot. Partners switch and then move coupon back a parking space to increase the run distance. Exercises were: Front Raises, Incline Merkins on the block, Oblique Dips, Tricep Skull Crushers and Bicep Curls. Performed 2 rounds.

    COP 2: Start at one end of the parking lot with P1 performing SSH, while P2 runs down to blocks and performs called exercise, bernie back to switch with partner. Blocks also moved forward to increase bernie distance. Exercises were in quantity of 10: Overhead Press, Bus Drivers, Upright Row. Performed 1 round.

    COP 3: Quick Parking Spot 11s: Exercises were Decline Merkins, bear crawl to end of parking spot and perform squats, bernie back to beginning of parking spot.

    Time called, Numbers, Names, Announcements (8/21 5-8 PM Hot Ones Wing Challenge at New market Clubhouse – M and 2.0 Friendly, Bring swimsuits to swim and check slack for sign up for food/beverages, 9/11 8 PM Memorial Ruck starting at the Alamo), Prayer Requests (Excels sister having appendectomy today, Gotham’s continued healing from knee injury, Globetrotter’s continued progress in the right direction).

    Coffee at Wawa afterwards with some good conversations about Dyke Night at a local restaurant (See Hermey for details), red wine selections at Trader Joes and local camping/fishing holes. Great time this morning fellas! I appreciate you showing up to push! Have a blessed day!

  • 3 11’s and a Quad Check

    8 HIM’s rolled out of bed this morning to check out what YHC had in store at The Woodshed. Many were surprised to find that YHC was not celebrating anything particular with recent Qs honoring various benchmarks in life! The humidity continues to be strong and hits hard. According to the shirtless man walking the parking lot, watching the studs work out and questioning if he is ready to join us, this is how it went down:

    Warmup: Mosey around the parking lot to circle up for various IC exercises/stretches. Mosey to the block pile for each PAX member to grab 2 blocks each to set up for COP 1.

    COP 1: 3 – 11’s. Set up with 5 stations about 15-29 yards apart. 1) Heels to Heaven, 2) Block Curls, 3) Carolina Dry Docks, 4) Overhead Press, 5) Donkey Claps. Start at station 1 with 1 rep, stations 2-4 with 10 reps and station 5 with 1 rep. Work way back in reverse moving to 2 reps at station 5, 9 reps at station 2-4 and 2 reps at station 1. Continued through to complete 11s.

    COP 2: Quad Check – P1 Runs down the hill to mailbox and back, P2 – Chest Press, P3 – Bent Over Rows, P4 – Dips

    Put blocks away with 1 minute left and finished it off with 2 Burpees each.

    Numbers, Names, No announcements, No specific prayer requests, just feeling blessed each and every day

    Thanks for showing up fellas and pushing one another. Have a blessed day!

  • Doing Wilson’s Wife staring Wilson in the Face

    8 HIMs showed up this morning at The Woodshed to a rare, once in a lifetime sighting of The Wilson himself! Per his request, running was kept to a minimum and went heavy on coupon work and abs. According to Wilson’s Wife, this is how it went down:

    Warm up mosey and various IC exercises.

    COP 1: Deck of Cards workout with suits representing curls, overhead press, coupon dips, chest press for quantity shown, face cards x 15. Performed 3 cards and then ran to other end and rolled dice to perform quantity shown of ab exercises. Performed 3 rolls and returned to deck of cards. Increased the stakes as we gambled calling higher/lower, name the suit, over/under, etc and added penalty of 3 burpees, plus added HRM and Firecracker to the burpees to make them progressively harder. Continued until time called.

    Numbers, Names, Announcements- BOS continues, 7/4 Convergence, Prayers – None spoken

    Great to have Wilson out this morning! Here’s to hoping he shows back up within the next 6-8 months! Have a great one fellas!

  • Welcome to Cindergarten

    5 HIMs showed up to The Woodshed ready to work, but quickly reverted to elementary school mode once the cinder blocks hit the playground. Turns out grown men with coupons on a playground aren’t much different than kids with building blocks. We kept everything legal to not have ourselves added to the list of “Must stay 500 yards from a playground.” According to the troll climbing through the playground tunnel, here is how it went down:

    Warm Up: Mosey to the playground to check out options followed by various stretches. Grabbed coupons and headed to the playground via rifle carry and farmers carry.

    COP 1: Quintuplet Check x 2 rounds:

    • Box Jumps on Bench
    • Coupon Curls
    • Lunges with Coupon(s)
    • Up/Down Merkins on Bench
    • Runner to the Lamp Post and Back

    The combination kept the heart rate up while testing both strength and conditioning before moving into the featured event.

    COP 2: 99 Bottles of Blocks on the Wall
    Partnered up and counted down from:
    99 Overhead Press → 89 Curls (Block Horizontal) → 79 Dips → 69 Chest Press → 59 Goblet Squats→ 49 Bus Drivers→ 39 Curls (Block Vertical)→ 29 Skull Crushers→ 19 Bent Over Rows → 9 Up/Down Merkin Pull Thrus

    Each station featured a different cinder block exercise. While Partner 1 knocked out 1/2ish of the reps, Partner 2 stayed active utilizing various portions of the playground equipment for strengthening, stability, coordination, and balance work. Switched off so each PAX member completed exercises and playground activities. Lots of hanging, stepping, balancing, and creative movement that reminded everyone why playgrounds were invented in the first place.To keep things honest, we mixed in laps around the playground mulch between rounds, adding a cardio element and ensuring nobody got too comfortable. Returned blocks back to the pile via riffle carry and farmers carry and ended with 1 minute of flutter kicks.

    Numbers, Names, Announcements (Boys of Summer – Basketball tomorrow at Timberwolf, Boys of Summer Celebration 6/25 at X-Golf – Talk with Crabgrass for details, 4th of July Convergence – Details TBD), Prayers (None spoken).

    This morning was a perfect reminder that fitness doesn’t always require fancy equipment. Give a group of men some cinder blocks and a playground, and they’ll find a way to turn recess into a beatdown. Strong work by all 5 HIM who embraced the chaos, stayed moving, and left a little stronger than they arrived.

  • 3 Year Anniversary of F3

    14 HIMs came out to a morning where the rain held off to help YHC celebrate 3 years of being involved in F3. We honored the 3 Fs – Fitness, Fellowship, Faith. Here is how it went down:

    Warmup: Mosey to the bottom of Satan’s Hill and back to the front of parking lot (currently closed off due to resurfacing). Performed various IC exercises/stretches

    COP 1: Took off running up Satan’s Hill to honor 3 years and the 3 Fs as we performed the following:

    Fitness – Triple Checks at each cul-de-sac. 3 Triple Checks which included Squats/Lunges/Runner; SSH/Ball Dippers/Runner; Burpees/Mountain Climbers/Runner

    Fellowship – Running through the neighborhood – stopped at each house that was owned by a F3 member to alternate between 10 Booyah merkins and 10 Booyah sit ups

    Faith – Running through the neighborhood – stopped at each lamp post that was lit on the right to alternate between 10 HRMs and 10 Heels to Heaven

    Ended with a little Bear Crawl, Crawl Bear and Bernie back down the hill to the flag to end things at 6:15.

    Numbers, Names (Welcome to the FNG – Sonic. He is an illustrator of comic books, and his first job was at Sonic), Announcements (Memorial Day Convergence Monday at Dogpile, Boys of Summer continues Thursdays at Timberwolf), Prayers (Kids ending school next week, those battling illness, the small blessings in life).

    Thanks to all that came out to support my 3-year anniversary and those that texted apologizing they could not make it for legit reasons. Those that didn’t show up for illegitimate reasons, but made it to our tee time today, thanks for good times and letting me beat your asses in golf! Have a blessed day and keep showing up to support one another!

  • 40th Birthday Q

    YHC entered the decade of silence turning 40 on April 29th. 15 HIMs came out to help celebrate a few days late. According to the bottle of Old Forrester 86 Proof (in honor of the year 1986), this is how it went down:

    Warmup: Mosey to the bottom of the hill and back to the parking lot for various IC exercises.

    COP 1: YHC was born 4/29/86 therefore we completed a variation of a Triple Check:

    P1 – 4 Burpees, P2 – 29 Coupon Curls, P3 – 86 LBCs – Hold plank for your group to finish and then run to the bottom of hill and back to the parking lot. Rotate until each partner has completed all exercises.

    Ran this back with 4 Blockees, 29 Merkins and 86 Flutter Kicks

    COP 2: “Build a Bar” – To earn your shot glass, chocolate bottle and liquid of choice (Bourbon vs Body Armor) you had to complete the following:

    Foward Lunges

    Up/Down Planks

    Tuck Jumps

    One Leg Squats

    No Cheat Merkins

    S print up Satan’s Hill

    40 Carolina Dry Docks

    Round 1 x 10 reps, Round 2 x 20 reps

    COP 3: “Build a Bank”

    4 – Mike Tyson Push Ups each

    29 – Navy Seal Burpees combined

    1986 – Squats combined

    Numbers, Names, Shots of liquid of choice for a toast to 40, Announcements (Memorial Day Convergence Location TBD, Boys of Summer at Timberwolf starts 5/7), Prayer Requests (Wildcat positive news with scans, Hermey’s son positive news with scans, Individual in Rountrey who loss wife recently)

    Thanks to all of you for coming out this morning, despite temperatures trying to match my new age! Blessed to be a part of this brotherhood! Cheers to 40 and no more hate!

  • 400th Post

    400 is definitely a small number compared to many of the F3RVA PAX that have posted 1,000+ times, but we learned today that 400 is a big number for quantities of certain exercises! 20 HIMs rolled in to The Alamo on this cool morning for YHC’s 400th post. Here is how it went down:

    Warmup: Mosey to the top of the hill across from The Alamo and back to circle up for appreciation to all PAX for showing up and supporting YHC in his F3 venture, F3 Mission/Core Principles/Disclaimer and various IC exercises

    COP 1: Partner up for Dora with 3 exercises (Carolina Dry Docks, Monkey Humpers, Box Cutters) x 400 of each. Other partner heads to the tennis court and runs suicide with 4 lines. We learned that we have filled our quota for these 3 exercises for the week!

    COP 2: 4(00) Corners: Corner 1 – SSH x 100, Corner 2 – Shoulder Taps x 100, Corner 3 – Flutter Kicks x 100, Corner 4 – Squats x 100

    COP 3: Circle Up for Build a Bank to 400 – Up/Downs AKA Flying Squirrels according to Crabgrass followed by Firecrackers

    Ended with 1 minute to stretch whatever is needed and 1 Burpee each.

    Numbers, Names, Announcements (Rudy’s Draft Day Q this Thursday at Timberwolf, Matlock’s 100 Posts this Friday at Satan’s Hill, YHC’s 40th Birthday Q 5/1 at Satan’s Hill, Boys of Summer Kickoff 5/7 at Timberwolf, Memorial Day Convergence – more info coming soon), Prayer Requests (Unspoken Prayers, Our country), Coffee provided by Heist & Crabgrass (Thanks guys!)

    First and foremost, thanks to Heist for pushing me towards F3 and getting me to drink the Kool-Aid! A big thanks to the PAX that showed up today to support YHC in reaching 400 posts. All of you have encouraged me in some form or fashion and I truly appreciate each and every one of you. I definitely wouldn’t be where I am today physically, mentally, emotionally if it weren’t for you fellas! Keep pushing yourselves, one another and future FNGs! Stay blessed!

  • What “Chores” Do You Hire Out For?

    5 HIMs came out to The Woodshed to find perfect weather, a deck of cards and some chicken scratch on a piece of cardboard. Conversations ranged from soreness in our old age to how much bourbon/beer was consumed last night to hiring out for “chores” around the house that we/M’s don’t want to do. According to the sole toddler soccer cleat we found sitting in the parking lot here is how it went down:

    Warm Up: Mosey around the parking lot. Circle up for various IC exercises and stretches. Grab a coupon and circle up in the parking lot.

    COP 1: Deck of Cards Ladder Style: 1st PAX member pulls top card. PAX performs quantity of exercise for number and suite shown. If the next card is also a number card, then PAX performs 1st number card followed by 2nd number card. If the next card drawn is a face card, then this takes away the “ladder build up” of exercises and forces the PAX to run about the parking lot and return to perform exercises assigned to each face card. If Ace was drawn = 25 burpees. If Joker (2 total) was pulled, the member that drew the card was able to make the rest of the PAX perform dealer’s choice OR they could rescue the PAX from doing exercises. We had a mix of ladder build ups with our highest being a run of 5. 1 Ace drawn for a total of 25 Burpees, 1st Joker drawn negated any further Aces to be drawn (Hermey), 2nd Joker drawn and PAX was made to perform 7s across the parking lot with Decline Merkins and Burpees (Futon).

    Clubs = Carolina Dry Docks

    Diamonds = Diamond Merkins

    Hearts = Hammer Curls

    Spades = Squat Thrusters

    Jack = Plank Jacks x 10

    Queen = Double Count Freddy Mercuries x 15

    King = Double Count Flutter Kicks w/ block overhead x 20

    Ace = Burpees x 25

    Numbers, Names, Announcements (Fandango F3 2-year anniversary Q 3/16 at The Alamo, 3-Year Anniversary of The Alamo 3/30, Glow for Galactosemia 4/11, YHC 40th Birthday Q 4/29 at The Woodshed) Prayers (Wildcat with important scans today, Our country, for the toddler that lost his soccer cleat at The Woodshed).

    The time change doesn’t make it any easier to wake up and work out at 5:30 AM, but I appreciate you fellas showing up this morning. Keep spreading the word and lets get numbers consistently back up in the double digits for The Woodshed. Have a blessed day!