YHC’s birthday is tomorrow, and man was it a gratifying gift to be able to cook dinner for 11 residents at The Daily Planet. I took the time to allow my daughters to help with the grocery shopping, cooking and delivery of the food. I explained to them the small blessings of life that we take for granted each and every day. We truly are blessed and don’t appreciate all that we have, but being able to provide for those that don’t have much, if anything really makes you take a step back and opens your eyes. YHC and 2.0s cooked up some Cheesy Muenster Chicken & Cheddar Broccoli Rice as well as picked up Chocolate Chip Cookies and Lemonade to take to Breaking Bread. I think my 3-year-old said it best when she said “Daddy, when them are done eating all of that food, can we go take them more? I liked that!” Yes mam, yes, we can! Thank you for the opportunity to share my birthday weekend with the breaking bread family at The Daily Planet. Count your blessings, appreciate the little things and hug your loved ones! See y’all tomorrow at the Alamo my 38th Birthday Q!
Author: Futon
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Satan’s Hill & Cindy Combo
13 Beasts which included 1 FNG showed up to Satan’s Hill this morning to see what the Heist/Futon combo Q would look like. Here is how it went down:
Warm up: Mosey to bottom of Satan’s Hill and back to the flag for some in cadence exercises including SSH, Deadman hang, Copperhead squats, Ukranian soldiers, Flutter kicks, Merkins, and stretches
COP 1 (Heist): 11s on Satan’s Hill (1/2 way up) with LBCs and Squats
COP 2 (Futon): Partner up for a Dora with a twist – Timer is the partner performing cinder block repetitions (partners broke things down in sets of 25-50) while other partner performs exercise. 100 skull crushers w/ mountain climbers, 150 anterior raises with ab exercise of choice, 200 bicep curls with plank X toe touches, 250 chest press with ball dippers
Time called, numbers, names
Announcements – SOJ VQ week next week, Monday at the Alamo – Blacktop, Thursday at Timberwolf – Rudy & Friday at Satan’s Hill – Taziki; Grow Ruck May 3-4, F3 10 Year Convergence to raise $10,000+ for Pediatric Cancer Awareness
Prayer Requests – Parker’s cousin and family as they were expecting a new baby, but unfortunately suffered a miscarriage; Wildcat and wife as they welcomed baby Matteo into the world – get some rest buddy; General prayers for all those suffering quietly
Heist and YHC enjoyed leading the group this morning and seeing some old faces, new faces and an FNG. Welcome to F3 Ken AKA The Situation who hails from New Jersey. Hope to see you back out there! Have a blessed day fellas!
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Dora with a Twist
8 SOJ brothers came out to Timberwolf on a perfect morning weather wise. Despite ridiculous amounts of pollen in the air, the PAX was ready for a nice little beatdown. Here is how it all went down:
Mosey to the front parking lot for a warm up including SSH, Arm Circles (Forward & Reverse), Deadman Hang (C/R/L), Helicopters, Merkins and LBCs. Mosey to the picnic benches by the school for the first COP.
COP 1: Dora with a Twist – 100 decline merkins, 200 dips, 300 ab circles (150 clockwise, 150 counterclockwise) Partner performing the exercises was the timer as partners split things up in sets of 25 or 50 to even out the repetitions performed. Partner 2 performed mountain climbers while waiting on the timer. This was surprisingly harder than we all expected! Mosey around parking lot to the hill for COP 2.
COP 2: 11’s on the hill with HRMs and holding squat position with calf raises; Bernie up the hill, jog back down. Mosey to the bus parking lot for COP 3.
COP 3: Started at bus parking spot #1 and ran to #10 to perform reps equivalent to the bus parking spot, returned to spot #1 and then continued back to #9 and so on until finishing at spot #1. At even numbers the exercise was Carolina dry docks and at odd numbers the exercise was ab in and outs. Mosey to the basketball courts for COP 4.
COP 4: 2 PAX members per 1/2 court for a little around the world performing 5, 10, 15, 20, 25 squat jump shots at each spot on the 3-point line. Mosey to the wall for a little thankful reflection.
COP 5: Wall sit x 2 minutes while each PAX member went down the line and expressed what they were thankful for this morning. We have a lot to be thankful for and are very blessed for what we have!
Back to the flag for numbers and names
Announcements (Grow Ruck May 3-5: Plan to come out Friday evening and Saturday morning to attend the convergence style workouts even if you aren’t attending Grow Ruck; SOJ VQ Week April 22-26; SOJ 1st F/2nd F events rolling out – see slack; F3 RVA/Pediatric Cancer Awareness Convergence September 21 at Dogpile – see slack and let’s start getting some donations rolling in! F3 RVA by Team Bright Side (donately.com)
Prayer Requests (Florence’s MIL with cancer scans today, Florence for positive outcomes from his police physical and moving forward with the job, Freud’s FIL whose company building was impacted by a chemical fire yesterday – Thankfully no one was injured, Taziki’s wife continues to heal and he is able to return to work Monday and be relieved of his nursing duties, Wildcat and wife expecting a baby any minute
Grateful to lead this group this morning and appreciate all of the words of kindness and thanks! We truly are blessed and take life for granted sometimes. Hug your loved ones, reach out today and thank someone for who they are or what they do to impact you and stay blessed!
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Spring has arrived!
20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down:
Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest (R/L) and Flutter Kicks
COP 1: Satan’s Hill Cindy Play, Partnered up and started in front of the parking lot and traveling partner goes to the fire hydrant and back with exception of round 5 ended at the top of the hill. Round 1: P1 – Cindy Curls, P2 – Grapevine facing R + 10 merkins at top; Round 2: P1 – Skull Crushers, P2 – Grapevine facing L + 10 werkins at top; Round 3: P1 – Overhead Rainbows, P2 – Bernie + 10 Diamond merkins at top; Round 4: P1 – Chest Press, P2 – 10 count bear crawl, 10 lunges, 5 broad jumps until reaching endpoint + 10 Alligator merkins at top; Round 5: P1 – Abs Invisible Rope Climb, P2 – Sprint to top of Satan’s Hill + 10 merkins at top
COP 2: Triple Check: Twisted Jump In/Outs, Jump Squats, Runner to the bottom of Satan’s Hill
COP 3: Dora: 100 Carolina Drydocks, 200 (2) count scissor kicks, 300 Calf raises w/ Raise the roof – Runner to end of the parking lot
Time called, Numbers & Names
Announcements – Pickleball starting back up – See Slack/Oyster for more details, Oyster’s Paid Lunch March 29 at Rusty Taco, Grow Ruck May 3-5, F3RVA 10 Year/Pediatric Cancer Awareness Convergence September 21 (more info to follow soon), Alamo 1 Year Anniversary 3/18 – Let’s get big numbers out for this!
Prayer Requests – Yeehaw’s daughter, Liv, has additional scans on Tuesday 3/19 – prayers for positive news
Thanks to all for coming out this morning and bettering yourselves! Good to see so many with a good mix of some OGs, some 1ish year guys, some pretty new guys and an FNG. Welcome to Justin (HUD) a real estate developer. Thanks to WebstUR for recruiting him! Keep getting out and pushing yourselves and those around you!
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Dodged a Doozy
On a morning where we were expecting a Doozy beatdown, 6 beasts showed up to Timberwolf ready to see what he had in store for us. Unfortunately, Doozy was not a part of the 6 – prayers everything is ok, and he just pushed the snooze button one too many times. With that, a beatdown of a hot potato was called and went something like this:
Bullseye led is in a warmup of a mosey to front parking lot for SSH, Helicopters, Don Quixotes, Merkins and Alabama Prom Dates. Mosey to school entrance for some hill work.
COP 1 (Bullseye): Start at the bottom of the hill with 15 merkins, run to the top of the hill for 10 copperhead squats, return to the bottom of the hill; Next round of 15 Carolina dry docks, Bernie to the top of the hill for 10 lunges on each leg, return to the bottom of the hill; Next round of 15 Hand Release Merkins, crawl bear halfway up the hill followed by running the rest to the top for 10 Jump Squats, return to the bottom of hill. A smooth request of 10 additional Merkins with threats of more unless the hot potato could be passed off in which YHC hopped up after the 10 to take over.
COP 2 (Futon): Mosey to the bus parking lot. Each PAX member assumed their position on a bus parking spot line spacing out a spot between each of us. Lunge halfway down bus parking spot, bear crawl the second half to the end of the spot, side lunge right over to the bus parking spot number on the ground. If number was even, you perform that number of Merkins, if number was odd, you perform that number of double count flutter kicks, continue side lunge right to opposite bus parking spot line and Bernie back to the end of that line. Side lunge right to next number and repeat x 12 bus parking spots labeled 1-12. Q was thrown over to Swoop.
COP 3 (Swoop): Mosey to picnic tables at the front of the school for a triple check. Runner to end of the front parking lot, Bench Dips and Incline Merkins on the wall. Q was thrown to Cookie for the last 5 minutes.
COP 4 (Cookie): Mosey to front of the school for a quick crosswalk to crosswalk set of 11s including ball dippers and squats. Mosey back to the flag.
Time called, Numbers, Names and Announcements including Grow Ruck May 3-5, Love for Liv/Pediatric Cancer Awareness Month Convergence Style Workout in the works for September. More info to follow in upcoming weeks.
YHC took us out in prayer including prayers that all is well with Doozy, prayers for continued healing of Hermes and Purple Rain from injuries in the gloom this week and for Bullseyes’ friend James and his wife who are having a scheduled C-section today. Pretty cool story that this family has a 4-year-old who was born 4 years ago today. What are the chances of having 2 Leap Year babies?! Prayers for a healthy birth as they become a family of 4.
Great hot potato today fellas that targeted all parts of the body. I appreciate everyone stepping up to fill in and it is always great to see the leadership. Get out there today and be the light in the world that many people need!
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You can find Purple Rain at Aldi
8 beasts showed up this beautiful wanna be spring morning for some fun at Satan’s Hill. Requests for a morning full of broga turned into a nice little beatdown that went something like this:
Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot, SSH, Helicopters, Copperhead Squats, Butterfly stretch, Single knee to chest both sides, LBCs
COP 1: Game of Gambling 2/4/6/8/10/8/6/4/2 – Vegas odds were not in our favor! PAX member flips a quarter and calls Heads/Tails in the air. If call is correct, we take the easy road with Shoulder Tap Merkins, if call is incorrect, we take the hard road with Burpees. Started at 2 reps then run to opposite end of the parking lot and increase/decrease exercise count by 2 with next flip. A few coin flips in, PAX was convinced YHC brought a heads only quarter this morning causing us to do way more Burpees than we hoped for. Purple Rain was gifted the quarter and his Aldi shopping cart this weekend is paid for!
COP 2: Partner up for a Dora with use of coupons – 100 Overhead Press, 200, Bicep Curls, 300 (150 on each leg) Bulgarian Split Squats – Runner goes up and around the island at opposite end of parking lot and back.
COP 3: Ab Blaster w/ Cardio to shed the winter weight in light of the warmer weather – Started at Satan’s Hill entrance with 5 LBCs, run up Satan’s Hill to Farham intersection. 5 LBCs, 10 (2 count) flutter kicks, run to Prenoman intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, run down Prenoman cul-de-sac hill. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, run up Prenoman cul-de-sac hill back to intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, run back towards Satan’s Hill to intersection at Farham. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, 30 Plank Jacks, run back to Satan’s Hill parking lot.
COP 4: Triple Check in groups of 4 – 2 runners, Jerkins and Curb Dips.
Time called, Numbers, Names, Announcements – Grow Ruck May 3-5, Breaking Bread Sign Ups, Rudy gave a nice shoutout/thanks to F3 guys that have been praying for him and reached out with kind words of support. He has felt the love and it has pushed him through a tough time.
Prayer Requests included continued thoughts/prayers for Rudy and his family and for Swoops’ friend who is set to return to the states in mid March.
Always a pleasure to lead such a great group of gentlemen and push each other a little harder each time. Continue to get up and push yourself and become a better person today than you were yesterday. Stay blessed!
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“You gotta get it wet before you stick it in”
10 beasts showed up this morning for a good ole’ slippery when wet workout at Satan’s Hill. Swoop and YHC went back and forth when planning the Q due to the possible threat of snow and slippery conditions. We were pleasantly surprised by the sunny and 70-degree morning rather than the snow! According to a local dentist that informed us and a recent patient that “you gotta get it wet before you stick it in,” the following went down:
YHC started us off with a Warmup: SSH, Helicopters, Arm Circles, Reverse Arm Circles, Deadman Han
COP 1: Partner up for a Dora from Hell – 100 Side lunges with block thruster in the middle, 200 Incline merkins, 300 Windshield wipers over vertical block; Timer performed lunges carrying coupon overhead which gradually became carrying coupon perched on the 6-pack x 20 yards and Bernie back.
COP 2: Triple Check – Curls with coupon, Kick Sits, Timer runs to end of the parking lot and back.
Q tossed to Swoop…
COP 3: Mini Build a Beast on Satan’s Hill Jr. 5 Burpees, run up and back; 5 Burpees, 10 Crunchy Frogs, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, 20 Copperhead Squats, run up and back.
COP 4: Circle up for various stretches called by PAX members.
Numbers, Names, Announcements (Purple Rain’s 1 Year Q at Rock N’ Roll 1/20, Frozen Triangle 2/10, Grow Ruck 5/3-5/5, Prayer Requests (Blacktop’s father battling illness, Yeehaw’s coworker’s wife battling cancer, Cookie’s friend’s father battling illness, Continued prayers for Yeehaw’s daughter, Liv, as she continues to show improvements (Girl is a fighter!), Continued prayers for Wildcat in his recovery from recent shoulder surgery (Hope to see you out there Monday at the Alamo).
You could hear moans and groans throughout the Dora with very little mumble chatter, but it picked up as the workout went along. From silly banter about Cookie pulling into the parking lot, parking for 30 seconds, then zooming off back home (we all assumed nature called, but he forgot his gloves), to excellent dental advice, to Nancy Lopez getting a second wind during COP 4 with some mean Jazzercise. We determined he just had to “get wet to stick it in.” It was a great morning and fun had by all. It was a pleasure to lead this group and look forward to many more. Keep pushing fellas!
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Spotted Leopard at Satan’s Hill
It was a perfect fall morning for 10 beasts, including a spotted leopard, to show up for a beatdown at Satan’s Hill. It was still a little dark to fully see, but it appeared that Cookie was rocking his leopard print leg warmers/socks and wouldn’t either confirm or deny if his under garments matched. Here is how it went down:
Warmup: Mosey to end of the parking lot and back to the flag for the following exercises: Deadman Hang, Cherry Pickers, SSH, Copperhead Squats, Leg Stretches, LBCs, Mosey to the top of Satan’s Hill.
COP 1: Mailboxes on the right increasing by 2s (Worked up to 16) with 2 count mountain climbers until Prenoman Ln intersection.
COP 2: Triple Check in Prenoman Ln cul-de-sac – Carolina Dry Docks, Flutter Kicks and Runner to the cul-de-sac and back.
COP 3: Mailboxes on the right increasing by 2s (Worked up to 16) with Merkins until Farham Ln intersection.
COP 4: Mosey back to the flag for some cinder blocks on the hill. Partnered up for the following exercise routines: P1 performs mode of transportation up the hill, while P2 performs 10 count of cinder block exercise, then carries block to catch up with partner and switch back and forth until reaching the top/bottom of the hill. P1 Bear Crawls up Satan’s Hill while P2 performs 10 Cindy Curls; P1 Lunges down Satan’s Hill while P2 performs 10 Overhead Presses; P1 Broad Jumps up Satan’s Hill while P2 performs 10 Bent Over Rows; P1 Backwards Lunges down Satan’s Hil while P2 performs 10 Skull Crushers.
COP 5: Partner Stations in the parking lot including: Partner Pull Ups on the playground, Curb Dips, Jerkins, Cindy Curls and Runners to the end of the parking lot and back as timers. Time only allowed for each group to hit each station 1 time. Cindys were put away and a sigh of relief for a burpee free workout was let out in which YHC responded with “Lets knock out 5 burpees to end it!”
Numbers, Names and Announcements (Thanksgiving workout led by Mudslide at 6 AM at 45MOM.
Prayers for a quick recovery to Blacktop’s father who is in the hospital.
Always a great pleasure to lead this group of men who push each other every day to be better! Have a great weekend fellas!
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God Bless America with 11s
On Veteran’s Day (Observed), 7 PAX members showed up to Satan’s Hill for a full body workout in honor of the soldiers that have fought and are currently fighting for our country. YHC got there a little early to pull out the cinder blocks for a variety of exercises. Unfortunately, the hill’s cinder block supply took a hit during the Iron PAX workouts (we are still waiting for Boberry to deliver us more) and only 7 blocks could be accounted for. At 5:29, the 7th PAX member rolled in, and all was right in the world this morning! God was looking out! Here is what went down:
Warmup: Mosey to end of the parking lot and back to circle up for exercises including SSH, Michael Phelps, Imperial Walkers, Merkins, Butterfly Stretch and LBCs
COP 1: 11s – Curls and Curb Dips, running the length of the parking lot
COP 2: 11s – Dive Bomb Merkins and Bent Over Rows, running the width of the parking lot
COP 3: 11s – WWIIIs and Plank Jacks, running half the length of the parking lot
COP 4: 11s – Bulgarian Split Squats and Alabama Prom Dates with feet on curb, running the width of the parking lot
COP 5: Circled up with cindys for the last few minutes for ring of fire. All PAX held cindy overhead, while 1 PAX member performed self-selected exercise x 11 reps.
Time called for numbers & names.
Announcements: Ruck with Food tomorrow launching from Twin Team at 6 AM, Breaking Bread in need of PAX members to sign up, Happy Birthday to the Marine Corps
Prayer Requests to Hermes for a quick recovery from his surgery, all PAX members on the IR for whatever reason, and to the men and women serving our country for our freedom!
I encourage all to reach out to someone you know who has served our country and thank them for their service tomorrow! Thanks for letting me lead this great group of men today! Go out and do great things fellas!
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If you can VQ for 70, you can Q for 9
If you have never had the pleasure of having your balls busted by Heist then shame on you! He spent 3 months busting YHC’s balls earlier in the year to join F3 and then every day after YHC’s VQ (9/16) to pick up another Q. If you can VQ for 70 PAX members, you can Q for 9 Pax members, so get your ass on the sign-up sheet is what I vaguely remember him telling me. Well, the ball busting ended today! Q taken and workout ready to go, until a PAX member (won’t mention names Warby) reached out and asked if there was a lot of running. YHC woke up at 12:30 AM and 2:30 AM to change things up a bit to accommodate for the 5-6 week lingering coughers. Here is what went down:
Warm Up: Mosey to the Graythorne entrance and back to the Alamo for the following exercises: SSH x 15, Imperial Walkers x 12, Arm Stretches x 4 way, Merkins x 10, Seated Butterfly Stretch, Freddie Mercuries x 15
COP 1: Parking lot curb block walks with Merkin between blocks traveling both right and left while 1 PAX member at a time runs loop around the Alamo. Performed curb block walks until each member circled the Alamo once. This burned the chest/shoulders way more than it seemed like it would at 12:30 AM.
COP 2: Partner up for Dora without running? – 100 Crab Walk Single Leg Extensions (2 count), 200 Box Cutters, 300 Ball Dippers: Partner 1 performs Dora exercises while partner 2 performs 7 Burpees – switch until exercises complete.
COP 3: Mosey to front of the Alamo for a Triple Check – Squats, WWIIs and runner up the hill to the Graythorne entrance.
COP 4: Mosey to the tennis courts for 4 corners: 1st Corner x 10 Carolina Dry Docks, 2nd Corner x 20 LBCs, 3rd Corner x 30 Mountain Climbers (announced single count, Wildcat requested double count, ask and he shall receive), 4th Corner x 40 Calf Raises with Raise the Roof.
Mosey back to the parking lot to circle up for ring of fire stretches for last few minutes.
Numbers, Names, Announcements & Prayers to include continued recovery from cardiac surgery for Warby’s father, Hermes surgery this coming Thursday and YHC’s coworker who just lost her mother to battle with cancer.
Thanks to all that showed up today and hope to see more of you out there this week. In all seriousness, the ball busting was completely worth it. I appreciate Heist getting me out there and introducing me to a great group of guys and a way to better myself physically, mentally and emotionally. You can’t help others fill their cup if yours is empty and the fitness, fellowship and faith sure has kept my cup overflowing! It was an honor to lead the group today and look forward to many more.