Author: Futon

  • Block work on the beach

    Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members. 

  • Deck of Cards Workout

    12 HIMs came out despite the rainy conditions for a Deck of Cards Workout at The Woodshed. A little gambling for the group turned into ~2 miles of running and various quantities of cinder block exercises leading to a nice little Wednesday beatdown. It was concluded that today is not the day to buy a lottery ticket as the cards were not in our favor, with the exception of Nancy Lopez (who may or may not have “accidently” seen his card when guessing). Here is how it went down:

    Warm Up: Mosey to each end of the parking lot and then circled up for various IC exercises: SSH, Ukranian Soldiers, Deadman Hang, Jazzercise, Merkins, Flutter Kicks

    COP 1: All PAX members grabbed a cinder block and lined up at one end of the parking lot for the Deck of Cards Workout:

    Hearts = Bicep Curls Diamonds = Anterior Raises Clubs = Skull Crushers Spades = Squat Thrusters

    J/Q/K = WW3s x 10 Aces = Merkins x 25 Jokers = Bear Crawl halfway to end of parking lot, Bernie back

    Round 1 – PAX member guesses if the next card is higher or lower than last card. If incorrect, PAX performs quantity shown of the suit followed by 3 Burpees. We were correct about 50% of the time here!

    Round 2 – PAX member guesses the suit of the next card. If incorrect, PAX performs quantity shown of the suit followed by a run to the end of the parking lot and back. We did a lot of running here!

    Round 3 – PAX member guesses if the next card is higher or lower AND the suit of the next card. If incorrect on high/low we did 3 Burpees and if incorrect on the suit we ran to the end of the parking lot and back. More burpees and runs were in the cards for us!

    Time called with some cards left in the deck including all 4 Aces and 1 Joker. Numbers, Names, Announcements (Home Grown Half in August, SOJ CSAUP in September, SOJ SLT Meeting Next Week at Heists’ House), Prayer Requests (None spoken)

    Good turn out for a rainy morning from the Harper’s Mill crew and a few travelers out of the neighborhood. Thanks for showing up fellas and keep getting out there to push yourselves! Have a blessed day!

  • Happy 249th Birthday America!

    12 HIMs were unfortunately unable to make the trek to the 4th of July F3 RVA Convergence, but still wanted to go through a beatdown to make room for the food and drinks at the day’s festivities. Toby, Matlock and YHC decided to put together a little workout that went something like this…

    Toby Q – Warmup: Mosey down the path by the dog park and to the cul de sac, then back to the parking lot for exercises including SSH, Imperial Walkers, Deadman Hang, Cherry Pickers, Freddie Mercuries and ABPs

    COP 1: Cindy work in the parking lot using the acronym CROWS – Curls, Rows, Overhead Press, WW3, Squats all x 10 repetitions. Perform C, run to the end of the parking lot and back, CR, run to the end of the parking lot and back, and so on until CROWS was spelled.

    Matlock Q – COP 2: Run to the top of Satan’s Hill for a build a bank. Collectively did 249 Squats. Ran down Satan’s Hill to the parking lot for 249 LBCs and then back to the top of the hill for 249 Merkins.

    Futon Q – COP 3: 11’s short distance of the parking lot with SL squats on the cindys and Firecrackers

    COP 4: Dora – 100 Uncle Sam’s Jerkins, 200 SSH, 300 Alabama Prom Dates

    Time called, Numbers, Names, Announcements (Homegrown Half in August, SOJ CSAUP coming in the Fall), Prayers (Wildcat’s back injury, Fandango’s son quick recovery from eye surgery, Mr. Brady’s daughter battling cancer)

    Great workout today fellas! Enjoy your 4th of July and make safe decisions!

  • The Woodshed is Now Open: Serving up FNGs by the Dozen

    Alexander Graham Bell once said, “When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” This morning, 31 HIMs collectively said hold my beer Mr. Bell and showed up despite a temperature of 78 degrees, feels like 85 degrees and a skosh of humidity. As The Green Mile (RIP) officially shut its doors, a new one swung wide open at The Woodshed—with the hinges practically ripped off thanks to Teddy KGB, who somehow accurately predicted 12 FNGs! You read that right, a record 12 FNGs. Someone get this man a Powerball ticket. Here’s how the sweat fest went down:

    Warmup: Mosey down the street and back up to the soccer field. Circle up for explanation of F3, Mission Statement, Core Principles, Disclaimer. Exercises included SSH, Ukranian Soldiers, Copperhead Squats, Merkins, Knee to Chest R/L, Roscoes Mom.

    COP 1: Partner up for 11s from soccer goal to soccer goal. Booyah Merkins and Ab Leg Throws. Mosey to the parking lot.

    COP 2: Triple Check – Carolina Dry Docks, 4 Way Lunges, Runner up small hill and across the soccer field and back.

    COP 3: Build a Bank – 3 runners take off to the playground to perform 10 dips each. PAX left in the circle works to bank up quantity of called exercise – 250 Burpees, 500 Jump Squats, 1,000 Alabama Prom Dates, 500 Merkins.

    Cop 4: Full Sprint to the end of the parking, 50% pace returning to the flag for time called

    Numbers, Names, Naming of the FNGs (We promised the new guys the COT doesn’t always take this long with having to name 12 dudes), Announcements – July 4th Convergence at Atlee, Boys of Summer continues at Timberwolf, Homegrown Half in August, Prayers – Rosie’s family members battling cancer, Rosie’s family friend deployed, Kenny G’s friend’s wife trying to get out of the UAE

    What. A. Morning. Amazing turnout for Day 1 of The Woodshed. The energy was high, the effort was real, and the sweat was plentiful. As Rosie reminded us: “It doesn’t get easier, but you get stronger.” Physically. Mentally. Emotionally. Let’s keep that momentum rolling. Spread the word. Headlock another brother to come out next time. And remember—you might walk into the gloom tired, but you’ll leave forged stronger. Honored to lead, fellas. Go do great things today. Stay blessed.

  • Sh*t Happens

    7 HIMs ventured out to The Green Mile this morning for the final workout at this location. It has been decided to relocate the AO to the neighborhood across the street – Harper’s Mill (more details to come) as we have been getting some PAX members to show up from this hood. Magnolia Green is apparently full of men who are comfortable with their dad bods. RIP Magnolia Green. Anyway, back to the 7 HIMs… They showed up for what Hey Boo Boo (F3 Amelia) thought was going to be an easier workout after talking about the AO with Hardywood, but were hit with a Deck of Card(ish) Parking Spots Beatdown. Hardywood informed the group that YHC doesn’t mess around and brings the heat. Mumble chatter was light as we were catching our breath, however one conversation stuck out between Heist and Bluey – the precise time of the morning that your first shit takes place. Bowel movement regularity is a thing, and these fellas made sure to flex and compare their habits! Here is how the workout went down:

    Warm Up: Mosey to bus parking lot for IC exercises including SSH, Deadman hang, Imperial Walkers, Merkins, LBCs, Knee to Chest, Roscoe’s Mom, Thread the Needle Stretch

    COP 1: Deck of Cards Parking Spot Beatdown – Perform 4 different called exercises for the quantity on each bus parking spot moving from 1-13 repeating after the 4th exercise. Different MOT between each space.

    Round 1: Chest – Merkins (Quantity 1, 5, 9, 13), Crocodile Merkins (Quantity 2, 6, 10), Wide Grip Merkins (Quantity 3, 7, 11), Hand Release Merkins (Quantity 4, 8, 12); MOT: Bear Crawl

    Round 2: Legs – Jump Squats (Quantity 1, 5, 9, 13), Lateral Lunges 2 Count (Quantity 2, 6, 10), Alabama Prom Dates (Quantity 3, 7, 11), Monkey Humpers (Quantity 4, 8, 12); MOT: Forward Lunges

    Round 3: Abs – WW2 (Quantity 1, 5, 9, 13), LBCs (Quantity 2, 6, 10), Flutter Kicks 2 count (Quantity 3, 7, 11), Box Cutters (Quantity 4, 8, 12); MOT: Crab Walk

    Round 4: Cardio – Burpees (Quantity 1, 5, 9, 13), SSH (Quantity 2, 6, 10), Plank Jack Shoulder Taps 2 Count (Quantity 3, 7, 11), Mountain Climbers 2 Count (Quantity 4, 8, 12); MOT: Broad Jump

    Time called and moseyed back to the flag for numbers, names, announcements (Summer Tour at Satan’s Hill Friday, Home Grown Half and SOJ CSAUP in the Fall) Prayers (Woodstock’s (F3 Amelia) daughter expecting a newborn any day now, YHC’s mother in law battling cancer/stroke and hospitalization.

    Thanks for showing up today fellas! Always great to connect with the F3 Amelia HIMs and excited to continue with this as we move the AO to Harper’s Mill. Heist to get the word out to all with updates on this as we continue to plant, grow and serve the SOJ area. Have a blessed day fellas and go out today and be the best version of yourself!

  • F-U Ton’s 2 Year Q

    13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:

    Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.

    COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs

    COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.

    COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.

    Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.

    I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!

  • The Three (New Market) Musketeers Travel to The Green Mile

    Despite rainy conditions, 3 HIMs weren’t afraid of melting and showed up to The Green Mile. With multiple spots with overhangs, the PAX stayed fairly dry through the Hot Potato workout. According to Dumar’s dreams (no sign of life/lights at the home front according to Hermey when arrived to pick him up) this is how it went down:

    Futon Q – Warm up with mosey to the covered area on the side of the school. Deadman hang, helicopters, SSH, Ukranian Soldiers, Merkins, Knee to Chest, Roscoe’s Mom.

    COP 1: P1 holds balls to the wall, P2 holds wall sit, P3 performs called exercise and quantity rotating through. Exercises were 50 merkins, 75 freddie mercurys, 100 monkey humpers. Mosey up the winding path to the top and back down to covered area. Turned it over to Nancy Lopez

    Nancy Lopez Q – COP 2: Various called exercises of quantities ranging from 25-75 and 1-minute holds. Wall sits, planks, merkins, squats, carolina dry docks, LBCs and other some random things that I can’t recall. Mosey down around the basketball court and back to the covered area to turn it over to Hermey.

    Hermey Q – COP 3: Mosey to the playground for Rudy’s playground. 2 PAX plank walk around the edge while 3rd PAX performs 10 pull ups. Completed x 2 and then moseyed back to the covered area for some Dojo Dan. Finished with a triple check of carolina dry docks, WW2 and runner to the fire hydrant.

    Mosey back to the flag for numbers, names and COT. Ultimate Frisbee at Timberwolf tomorrow, Breaking Bread looking for a taker on Saturday. No specific prayers, just feeling blessed to be out there this morning and appreciate the push by one another. Thanks for showing up fellas!

  • Hot Potato at Green Mile

    4 HIMs showed up this morning to a blank Q sheet at the Green Mile. Hot Potato it is! Here is how it went down:

    Futon Q:

    Warmup with mosey followed by various IC exercises.

    COP 1: 11s in bus parking lot with Incline Merkins on the curb and Dips on the rail.

    Hermey Q:

    COP 2: Light pole Alley – Start at light pole 1 with 10 Burpees, run to light pole 6 for 10 burpees and return to light pole 2. At light pole 2 performed 20 Squats, run to light pole 6 for 20 squats and returned to light pole 3. Continued the following with 30 Monkey Humpers, 40 Carolina Dry Docks, 50 LBCs and 60 SSH.

    Dumar Q:

    COP 3: Quad Check – LBCs, Heels to Heaven, Squats and Runner to the top of the bus loop and back.

    Kingpin Q:

    COP 4: Mosey back to the flag for 3 sets of slow 3 count x 5 HRM followed by arm circles as a cool down.

    Numbers, Names, Announcements (CSAUP this weekend, Hermey Q at the Bridge) Prayers (Dr. Scholls getting time with his son starting this weekend).

    Thanks fellas for putting in the work and coming together for a good beatdown. Have a blessed day!

  • Wildcat, MD – Slipping Viagra in YHC’s Qs since 2023

    13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle of the night. Some informed that it is due to high testosterone levels, Wildcat fessed up he is slipping Viagra into the water in NewMarket and YHC was giving his M credit for the hard work she puts in to keep up (and by keep it up, I mean her body, not the erection, but I guess I will give her credit there as well). According to the once F3 participant and his M that ran by during the warm up, the following went down:

    Ruckers took off hand in hand up Satan’s Hill and throughout New Market neighborhood putting in 2.75 miles of “pure hard rucking…what the ladies like” according to Fandango. Sounds like hard things were the topic of conversation in this group as well!

    Warm Up: Mosey to front of the hood and back to the parking lot for various IC exercises – SSH, Ukranian Soldiers, Helicopters, Deadman Hang, Merkins, Freddie Mercuries, Knee to Chest, Roscoe’s Mom

    COP 1: Building Satan’s Hill: Grabbed 3 cinder blocks and got in groups of 3 at the bottom of Satan’s Hill. Pointed out the 4 stops along the hill with the final stop being at the top. P1 carries block to stop 1 and performs 15 Overhead Press. Leave the block and return to bottom of the hill. P2 performs ab exercise of choice and P3 performs cardio exercise of choice. Once P1 returned to bottom, P2 takes off to stop 1 and performs exercise, picks block up and proceeds to stop 2 to perform 15 Bicep curls and then returns to bottom of hill. P1 and P3 continue with ab and cardio exercises. Once P2 returned, P3 runs up hill to the block at stop 2 and performs the exercise, proceeds to carry block to stop 3 and perform 15 Skull Crushers then returns to bottom of the hill. Stop 4 consisted of Cindy Swings. Continued the rotation up and back down until blocks returned to the beginning.

    COP 2: Lined up going up the hill with all 3 blocks at the bottom. First PAX member starts with Blockees and passes the block x 3 to PAX member uphill from him and then runs to end of the line. Continued this process until all PAX and blocks back in the parking lot. Switched directions facing each time to work both sides of the body as well as exercises to include – Blockees, WW3s and Thrusters.

    COP 3: Triple Check – P1 Single Leg Squats on Block, P2 Jerkins and P3 runs to end of the parking lot and back. Ended with 4 burpees each for the Ruckers.

    Ruckers returned to join for Numbers, Names, Announcements – CSAUP May 2-3, The Bridge 4/26 and 5/10, Prayer Requests – Prayers for safety/fun during the CSAUP

    Thanks for letting me lead this morning fellas. Hope everyone has a blessed day!

  • neVer forgeT 4/16

    5 HIMs came out to the Green Mile this morning on the 18th anniversary of the shooting at Virginia Tech. It was my junior year and a day that I will never forget. You either knew someone impacted or had a friend who knew someone who was impacted. My wife’s roommate was one that took 3 bullets, but thank god has recovered. A day that has changed where I sit in a room and the way I look at things. Thanks to the crew out this morning to help me honor the 32 fallen victims in a small way. Here is how it went down:

    Warm-Up: Short Mosey to the bus parking lot for the following IC exercises: 32 Side Straddle Hops to honor the VT shooting victims, Arm Circles (Forward/Backward), Dead Man Hang, Copperhead Squats, LBCs, Knee to Chest, Roscoe’s Mom

    COP 1: 4 Corners mixed with Eye of the Storm: Run to corner 1 to perform 10 Diamond Merkins. Run to the middle to perform 2 Amelia Style Burpees (Shoutout to Kingpin and Dr. Scholls). Run back to corner 1 then proceed to corner 2 for 20 Merkins. Run to the middle for 2 Amelia Style Burpees. Run back to corner 2 then proceed to corner 3 for 30 HRMs. Run to the middle for 2 Amelia Style Burpees. Run back to corner 3 then proceed to corner 4 for 40 Double Count Shoulder Taps. End with 2 Amelia Style Burpees.

    COP 2: Mosey to the back of the school for some partner Ab workouts: 1 Runner performs suicides while other PAX members partner up for ab exercises including: Partner WW2s, Booyah High Fives, 6 Inches Ab Hold w/ Partner Jumping Over Legs, Partner Leg Throws

    COP 3: Mosey to the front of the school to the grassy hill for 11s – Jump Squats and Lateral Lunges Double Count

    COP 4: Mosey back to the flag and combined Chest, Abs and Legs. PAX lined up in parking spots holding 6 inches. 1st PAX member jumps over first PAX and performs a burpee, jumps over 2nd PAX and performs 5 LBCs, jumps over 3rd PAX and performs 5 Squats, jumps over 4th PAX and lies back down to hold 6 inches. Completed 2 rounds each.

    Numbers, Names, Announcements (CSAUP Event May 2-3, The Bridge opportunities in April and May), Prayer Requests (Positive praise to god for positive outcomes from recent scans for Wildcat and Yeehaw’s daughter, Prayers to the victims and those impacted from the VT shooting 18 years ago).

    Thanks fellas for showing up today. Always a pleasure to lead and from the grumblings it appears it was a half decent beatdown! Go out and make a positive impact on someone today!