Author: Futon

  • 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!

  • Breaking Bread for Birthday Weekend

    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!

  • 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!

  • 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!