Author: Futon

  • Down Range Visiting Family in NC for Christmas

    YHC missed his typical workout at Satan’s Hill on Friday due to traveling down to NC to celebrate Christmas with the family. Decided to lead a PAX of 1 through a Saturday morning workout to allow YHC to eat more than usual for “Christmas Dinner” tonight. Here is how it went down:

    COP 1: 50’s Dora: Run lap around track, 50 Dips, Run lap around track, 50 Incline/Decline Merkins, Run lap around track, 50 Squats, Run lap around track, 50 Step Ups, Run lap around track, 50 LBCs, Run lap around track, 50 Carolina Dry Docks

    COP 2: Mosey to the playground for set of 10 pull ups

    COP 3: 11’s with Merkins and Jump Squats

    COP 4: 4 Corners Prostitute Style – 10 Diamond Merkins, 20 SSH, 30 Calf Raises with Arm Circles, 40 LBCs, Ended with 1 final lap around the track.

    Number, Name, No Announcements, Prayers for safe travels to all of those traveling this holiday season, those battling various illnesses and for a blessed Christmas! Now time to sit back, relax, watch the CFP and enjoy Christmas dinner/drinks with the family! Have a blessed day fellas!

  • Hermey made me late!

    7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:

    Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife

    COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5

    COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.

    COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back

    COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.

    Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).

    Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • Black Friday at Satan’s Hill

    After battling through the bourbon/beer, tryptophan and parents/in-laws yesterday, PAX members came out at 5:30 this Black Friday morning to only see a line of 4 HIMs for the doorbuster deal! Everyone was excited to know that they arrived early enough to flood Satan’s Hill when the doors opened. According to the Starlink Satellites that crossed through the sky, here is how it went down:

    Warmup mosey to the end of the parking lot and back to circle up for IC exercises – SSH, Arm Circles, Copperhead Squats, Merkins, Butterfly Stretch, LBC’s, Knee to Chest, Roscoe’s Mom

    COP 1: “Satan’s Hell” – Start at the bottom of Satan’s Hill, your goal is to end at the top of the hill. Rules are as follows – You have 3 modes of transportation to choose from: Bear Crawl, Lunges and Broad Jump Burpees. You may start with any MOT that you wish, but in order to change to a different MOT, you must pay a 25 merkin penalty. If you wish to keep the same MOT, but just need a break, there is a 25 double count flutter kick penalty. Once you change MOT, you may not go back to the one you gave up. And Go! Hermes led the way to the top using bear crawl for 1/4 of the way and then relying on the legs for lunges the rest of the way. Taziki was a beast showing off the bear crawl for 3/4 of the way and finishing with lunges, meanwhile Crabgrass and YHC did a blend of all 3 MOT. No flutter kick penalties required. Well done fellas!

    COP 2: Quadruple Check at the top of hill. P1 – Buckin’ Broncos, P2 – Freddie Mercuries, P3 – Squats P4 – Runn halfway down Farnham Dr and back. Bernie back down the hill to the parking lot

    COP 3: Partnered up for a Dora with coupons – 100 Merkins on 2 side by side cinder blocks for increased chest range of motion, 200 Skull Crushers, 300 Bicep Curls, Planned for 400 Overhead Raises, but ran short on time, therefore only got through about 150 per duo.

    Time Called, Numbers, Names, Announcements (Hermes leading at The Bridge tomorrow for his birthday Q, Meatball leading a ruck next Tuesday which will be held at the Midlothian Mines – more details to come on slack, Rosie’s 12 Days of Christmas 12/17), Prayer Requests (No specific requests, so just for those unspoken prayers and all that we have been blessed with this Thanksgiving season).

    Thanks for coming out this AM fellas. Was starting to get a little worried at 5:27! Have a blessed day and enjoy the long weekend!

  • F3 RVA Ghost Flag On the Move

    10 HIMs came out on this Monday morning expecting the start of Whitesnake’s Birthday Week of Qs, however Q number 1 was stifled by the F3 RVA Ghost Flag that was in possession of YHC. Here is how it went down:

    Warm up mosey around parking lot, followed by various IC exercises – SSH, Deadman hang, Copperhead Squats, Ukranian Soldiers, Merkins, LBC’s and Flutter Kicks

    COP 1: Parking Spot GHOSTS: Start at the island on one end of the parking lot and bear crawl across until you reach the 1st parking spot. Exercises performed x 10 and continue bear crawl to the next spot for a total of 5 parking spots across the lot. Exercises included: (G)lute Side Steps, (H)and Release Merkins, (O)ne Legged Squats (S)ide Straddle Hops, (T)uck Jumps. Performed x 3 with bear crawl as MOT and x 2 with lunges as MOT.

    COP 2: Mosey over to the bus loop for a triple check with Curb Dips, Carolina Dry Docks and a run around the bus loop

    COP 3: Mosey to the hill on the left side of the school for a Dora with 100 Merkins, 200 Squats and 300 Double Count Flutter Kicks while partner Bernies up the hill and runs back down.

    COP 4: With 5 minutes left, stayed at the bottom of the hill for 1 minute Wall Sit, 10 Donkey Kicks OYO, 1 minute Wall Sit, 10 Donkey Kicks OYO. Moseyed back to the flag for 5 burpees OYO to close out the time.

    Numbers, Names, Announcements – F3 Daddy/Daughter Dance, SOJ Chili Cook Off Nov 24, See slack for others, Prayers – Fudd’s Sister, Faceplant’s Wife, Fireman Ed, Dental Hygienist to fall into place for Seymore.

    Thanks to Whitesnake for being such a good sport and allowing me to steal the Q and for The Deep to lose its virginity to the Ghost Flag. Happy Birthday to Whitesnake on 10/31! It was a pleasure leading you fellas today! Get out there today be a positive light in someone’s life!

  • 9/11 – Never Forget

    23 years later, we still remember where we were and who we were with that day. 9/11 will always be a day that we never forget. 19 Fighters, including 4 FNGs (Unfortunately, 1 FNG had to leave early and will be named at a future workout hopefully) came out to the Green Mile this morning for a 9/11 themed workout to honor the lives lost. Here is how it went down:

    Warm up: Mosey to the bus parking lot, F3 Mission Statement/Disclaimer/Principles, IC exercises including SSH, Helicopters, Ukrainian Soldiers, Copperhead Squats, Deadman Hang, LBCs, Roscoe’s Mom

    COP 1: Mosey to the top of the bus loop for 9/11’s – Started at bus parking spot 1 with 9 HRMs, run to bus parking spot 10 to perform 11 double count American Hammers and return to bus parking spot 1. Repeat 9 HRMs, run to bus parking spot 9, back to spot 1 for 11 double count American Hammers and so on until completed 10 rounds.

    COP 2: Mosey around the school to small parking lot hill by playgrounds for a Flight Dora to honor the flights impacted on 9/11. P1 performs exercise, while P2 runs to lamppost on the left and back. AA Flight 11 that hit the North Tower – 11 Burpees, AA Flight 77 that hit the Pentagon – 77 Supermans, UA 93 that was taken down in PA – 93 Carolina Dry Docks, UA 175 that hit the South Tower – 175 Heels to Heaven.

    COP 3: Mosey to the field at the front of the school that has a steeper than expected hill to perform a teamed-up effort to complete 110 flight of stairs that were in the towers. All PAX ran up the hill and back down which counted as 1 and collectively banked until we reached 110.

    COP 4: Mosey back to the flag for another teamed-up effort to honor the 2,977 American lives lost. All PAX performed single count mountain climbers and collectively banked until we reached 2,977.

    COP 5: Ring of Fire – 9 of your favorite merkin, flip over, 11 of your favorite ab exercise. Time called.

    Numbers, Names – Welcome to our 3 FNGs 1) Alex AKA Cole Trickle as he is a big racing fan, 2) Nathan AKA Mr. Clean as he is commercial sales rep for a duct cleaning company and just happens to be missing a few hairs on top, 3) Christian AKA Tofurkey as he is a big meat smoker. We threw out Sausage Party, but had to keep it family clean due to having kids. Welcome to all of our new guys and hope to see you continuing to post!

    Announcements: F3 RVA 10 Year Convergence Weekend 9/20-21 (See Slack for all of the details), SOJ VQ Week Nov 4-8, Faith Based Entrepreneurship Meeting Starts tomorrow at Gather Midlothian (See Section 8 for details)

    Prayer Requests: Continued prayers for those impacted by 9/11, Dumar’s Dad undergoing major surgery, Section 8’s mother with multiple health issues, Wildcat hip injury.

    Pleasure to lead you fellas today! Get out there and make a difference in someone’s life! Stay blessed!

  • The NFL season is here and we have no ‘Q’B

    On the morning of week 1 of the NFL season, 10 HIMs showed up to the Alamo not knowing who the ‘Q’B was going to be for their workout. YHC came off the bench as the 4th string ‘Q’B to take the lead. According to the refs, it went something like this:

    Warmup: Mosey out of the Alamo down the street to perform various exercises at the mailboxes on the right. Add up all the numbers on the mailbox and perform said number of exercises. Performed ~10-12 different exercises at mailboxes down and back to the Alamo. Shade thrown at Cookie for calling 11 Burpees.

    COP 1: Partner up for 11s – Booyah Merkins & Ab Leg Throws with running up the hill across from the Alamo

    COP 2: Parking Space Exercises – PAX picked a parking space with a curb and performed called exercises while first PAX member ran towards the tennis court, back to the dumpster and returned to their parking space. Exercises included: Incline Merkins, Decline Merkins, HRMs, Single Leg Squats, Squats, WWIIs, Mountain Climbers, and a few others that can’t be recalled.

    COP 3: Head to the tennis courts for 4 corners – prostitute style with exercises being 10 Merkins, 20 Monkey Humpers, 30 LBCs and 40 Mountain Climbers

    COP 4: With 5 mins left performed a merkin of your choice ring of fire while PAX holds plank followed by various stretches

    Numbers, Names, Announcements (SOJ Leaders meeting and hangout at Heist’s house 9/10 7-10 PM and F3 RVA 10 Year Convergence Weekend 9/20-9/21 – See Slack for all of the details on times/locations), Prayers (Dumar’s father undergoing surgery to remove cancer of his nose 9/20 and Wildcat battling a hip injury)

    Almost positive the Q sheet had Heist’s name on it at some point yesterday, but when YHC texted about bumming a ride last night, he informed that he was heading north to the Deep. Thought about signing up for the Q last night, but decided to wait and see what happened in the AM. Felt compelled to step up and lead and it was a pleasure fellas. Great work by all!

  • Cindys and Satan

    12 HIMs made their way out to Satan’s Hill this morning for the stolen by Handshake Ghost Flag workout planned for last weeks Q. Beautiful morning for some classic cinder block lifting and running up Satan’s Hill. Here is how it went down:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot for SSHs, Dead Man Hang, Arm Circles Forward/Backward, Merkins, Freddie Mercuries

    COP 1: Partnered up with each duo grabbing a cinder block. P1 performs # of exercise below, while P2 performs ab exercise of choice. Switch roles and take off running to the top of Satan’s Hill and back to the parking lot. 20 count after round 5 and switched to running down Satan’s Hill and back to the parking lot after ever exercise performed. Last round switched back and gave PAX the option to run up Satan’s Hill one last time or perform 12 Burpees. Exercises were as follows:
    -50 Curls
    -45 Dips
    -40 Chest Press
    -35 Overhead Press
    -30 Goblet Squats
    -25 Hammer Curls
    -20 Skull Crushers
    -15 Decline Merkins
    -10 Anterior Raises
    -5 Thrusters

    COP 2: With 3 minutes left, TSG inquired about what exactly an Alabama Prom Date was. What better way to teach a newer PAX member than circling up for demonstrating and having them prove their ability to follow along! Also good prep for hopeful weekend activities for us. Performed 3 minutes of Alabama Prom Dates until time called.

    Numbers & Names

    Announcements – F3 10 Year Convergence Weekend: Happy Hour at Snuffs 9/20, Convergence 7 AM at Dogpile 9/21, Family Cookout 1 PM at Huguenot Park. See Slack for additional details

    Continued prayers for families impacted by school shooting this week in GA.

    Thanks for letting take the lead this AM fellas. Come out to Green Mile next Wednesday for a 9/11 Remembrance workout by YHC! 

  • Meatball aaalllmost became Ground Meat

    8 SOJ beasts came out to the Alamo this morning to kick off SOJ Takeover Week. The weather was beautiful, but the sprinkler head pothole that took Meatball down to the ground was not so kind! Thank goodness he was ok with no injuries, but it was a close one! A modification was called for the safety of the PAX and it went something like this:

    Warmup: Mosey up the hill across from the Alamo and back to circle up for some exercises: SSH, Helicopters, Arm Circles (Forward/Backward), Arm Stretches, Merkins, Wilson’s Wife, Fudd’s Wife, Knee to chest and LBCs.

    COP 1: Mosey to the tunnel for a triple check – Crab Toe Taps, Silver Surfers (Learned down range in Murrells Inlet – Squats with a 180 degree turn between), Timer runs into the tunnel to perform 10 Wall sit side steps and continues run up the stairs then returns with 10 Wall sit side steps and completes the run.

    COP 2: Mosey back to the Alamo to the little grassy hill for initially partner 11’s modified to just individual after Meatball almost became ground meat when stepping in a pothole. Initial plans called for Carolina Dry Docks, partners wheelbarrow up the hill to side lunges and Bernie back down the hill. After said incident, modified to keep the Carolina dry docks, bear crawl up the hill, side lunges and run back to the beginning. Everyone completed the 11s and thank goodness Meatball didn’t sustain any major injuries.

    COP 3: Mosey walk to the parking lot for horseshoe build up. Started with 10 Bear Push Ups, run the horseshoe to the other side for 10 Bear Push Ups + 20 Bear Toe Taps, run back to the other side for 10 Bear Push Ups + 20 Bear Toe Taps + 30 Leg Lifts, run back to the other side for 10 Bear Push Ups+ 20 Bear Toe Taps+ 30 Leg Lifts + 40 Supermans.

    COP 4: Ring of Fire with favorite Ab exercise while PAX holds 6 inches

    Time called, Names, Numbers, Announcements (SOJ Takeover, NTB 1 Year Q at No Toll 6/11, 2nd F at Snuff’s Pool 6/11 8 PM) Prayer Requests (Warby’s father grieving the loss of a great friend from growing up, Futon’s MIL undergoing treatment and clinical trial for cancer).

    Pleasure to lead you gentleman this morning! Keep pushing and watch out for potholes in grassy areas at your AOs!

  • Birthday Q – 38 Reps

    16 roadies came to check out the Birthday Q at the Alamo this morning! YHC turns 38 today, therefore 38 was the repetition number we went to, and it was at that moment that I realized 38 is getting up there! During our warmup a group of women dog walkers cat called to us then picked up their pace when we invited their husbands to come join. Here is how it went down:

    Warmup mosey up the hill across from the alamo and back to the parking lot for the following exercises: SSH, Copperhead Squats, Deadman Hang (C/R/L), Knee to Chest (R, L, Both), LBCs, Merkins

    COP 1: Partner up for some full body horseshoe action. P1 performs 38 reps of the called exercise with cinder block while P2 performs called cardio exercise, switch roles and then partners take off carrying the block to the opposite side of the parking lot after each round for total of 6 rounds. Cinder block exercises consisted of OH Press, Curls, Skull Crushers, Chest Press, Russian Twists and Single Leg Squats. Cardio exercises consisted of Mountain Climbers and SSH.

    COP 2: Triple Check on the grassy hill behind the Alamo – P1 Dive Bomb Merkins, P2 Lateral lunges, P3 (Timer) Bear crawls up the hill for 5 blockees then run back down

    COP 3: Returned to Horseshoes as mentioned in COP 1 with cinder block exercises consisting of Anterior Raises, Preacher Curls, Dips, Incline Merkins and Windshield wipers over block. Cardio exercises consisted of Alabama Prom Dates and Ball Dippers.

    Numbers, Names, Announcements (Breaking Bread open in May – See Q sheet to sign up), Grow Ruck Events May 3-5 – See Slack for details, F3 RVA 10 Year Pediatric Cancer Awareness Convergence Sept 21 – Please consider donating and sharing the link to help raise $10,000 for Team Brightside – Team Bright Side | Donately

    Prayer Requests – Swoop recovering from being under the weather, All PAX fighting injury/illness, Safety for kids with 1 month left of school.

    Pleasure to lead you gentlemen today. I appreciate all of the well birthday wishes! Have a blessed day!