Author: Heist

  • Doce Hombres con Bloques.

    Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.

    Here is how everything went down:

    1. Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
    2. Warmorama:
      • SSH
      • Hillbillies (very difficult to count this)
      • Ukrainian Soldiers
      • Merkins
      • LBC
      • Deadman hang (left/right)
    3. Block work
      • Many block stations with cardboard cards calling out exercises, including:
        • Sumo squat
        • Sumo squat high Pull
        • Feet on block werkins
        • Block Deadlift
        • Block front squats
        • Block plyo pushups
        • Block swings
        • Block OH Press
        • OH block hold with squat
        • Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
        • bands for monster walks
        • KBs for some rows
    4. Karate with Hermey:
      • front kicks
      • sidekicks with a shuffle
      • round kicks
      • jab
      • jab front kick
      • uppercuts
      • speed bag with a runner timer
      • horse stance with karate punches
    5. Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.

    Time/Numbers/Names.

    Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).

    Announcements:

    1. CSAUP Tomorrow at Godwin
    2. SOJ lunch at Rusty Taco next Thursday
    3. SOJ family get together on 5/21. Ask OC or McGruff how you can help

    Wildcat took us out in prayer.

    Yo, did you know? Cinco de Mayo:

    Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations

  • Break in the rain

    We got in a little under 6.3 miles this a.m. Good run south of the James. Good times with the all Hokie crew.

  • Fall back to the bunker!

    13 SOJ desperados mounted up for another Monday session at (whistles) THE ALAMO (whip snap)

    Mosey around the parking area and enter the Tennis Court. Disclaimers, etc. 

    Warmorama: SSH, Ukrainian Soldiers, Copper Head squats, Muricans, LBCs, “Duke” stretch left and right side, 60 seconds for Pax to stretch OYO. 

    The thang: 

    Part 1: Started out with a “lady of the night” four corners on the tennis court. Exercises were 10 squats/20 LBCs/30 Drydocks/40 SSH. Build up and build down.  

    Part 2: For context, the parking lot at the Alamo is U-shaped, so I decided to kick off partner bear-crawl/lunge/broad jump burpees. My bad on this one guys…

    We started at tennis court and worked our way towards dumpster. Audible for the next corner (in front of the Alamo.  Halfway through the broad jump burpees we switched to crawl bear. Made it to the final stretch and I decided to bring it all then way home. Finished up with backwards lunges to the end. Lots of grumbling. 

    Part 3: Mosey to small hill behind Pool for 11s with Muricans and Sauats. 

    20 count. Recover. Mosey to “the bunker”

    Part 4: Bunker is the tunnel that goes underneath  Woolridge Road. 

    Teams of 3. A man goes to opposite side of tunnel holds plank/B man holds squat position along the tunnel wall and shuffles to A man. C man performed flutters. Rotated several times through this and then back to flag. 

    Part 5:  1 round of Murican Mary. 

    Cool down with some stretches. 

    Outro: Numbers and Names.  Welcome Adam aka  “Pelé” our newest member of the Pax. Name comes from his time spent in Brazil. 

    Announcements:

    • OC has KB Q tmw
    • CSAUP at Godwin Highschool on May 6. See slack
    • SOJ get together last Friday. Lots of good stuff coming. 

    Prayers – Wildcat took us out. Prayers for all in the Pax. Prayers for all the guys on IR. 

    Other thoughts: Shout out to our Pax members Vagabond and McGruff who suggested the idea of the Alamo. It has been awesome having all these new guys out in the gloom. Would not have happened without that idea. 

  • B L I M P’n ain’t easy.

    5 desperados met at the Alamo for one last stand against the joys of weekend excess!

    Warmorama: Jog to culdsesac some SSH and went over how to BLIMP. BLIMPS: Burpee-5x/Lunge-10x/Imperial Walker-10x/Merkin-10x/Plank Jacks-10x/Squats-10x.

    Jogged around Rountrey about 3 miles and stopped in various culdesacs for around 6 rounds of BLIMPS.

    New dude superlatives:

    Comanche scout: Warby was part tour guide and scout. Now I know where Vagabond, Nap Pod and Warby live.

    Safety Warden: Cookie wins the award this morning. He was rocking a pair of sporty safety glasses as way to avoid pollen in the eyes.

    Names/Numbers. Wildcat took us out in prayer

    Strong work today.

  • Carpe Diem

    10 dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: Up the Hill and Back. CHS (20x), UKS (20x), Merkins (20x), OYO stretch 60 seconds.  Grab the Cindys for some warmup sets of sumo squats, deadlift, push press, etc.

    What we did:

    Part 1: Cindy 11s

    I kind of swore off burpees yesterday…after a solid whooping by the likes of McGruff, OC and Florence this week. Deep down, I knew my inner “B” had gotten the best of me…so tapped into that PAX energy for a nasty set of 11s. Start with 1 burpee cinder block (more like a groiner with a dead-lift…no OH movement) and jog about 25 yards across parking lot for 10x jump squats. Pretty brutal after about 6/7 rounds. Ended with 10x cinder block burpees and 1x squat jump

    Part 2: Cindy work and bands:

    • Transition warmup with some side-shuffles down and back in the parking lot before exercises.
    • Swings: Mudslide provided some solid instruction on proper cinder block swing form. We did several warmup rounds of this. Then, we partnered up with flex bands to add resistance (pulling from behind) while partner performs cindy swings. The flex band resistance requires utilization of core strength and emphasis on proper form. See link below.
    • Cindy Pushups with Bands – A few rounds of pushups on cinderblocks while partner pulls flex band from left and then right side. Requires core strength utilization.
    • Cindy Clean and Press – 2x rounds of OYO cindy clean and press with good form
    3 Unique Uses for Cinder Blocks

    Part 3: Sprints + Band Resistance – With flex band around waist, A man sprints Full Parking Lot while B man holds flex band for resistance. 2x rounds percent.

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time…maybe a little over time (but we had time).

    Outro: Numbers and Names. 

    Announcements: Need a Q for Alamo next week. Jump on that.

    Great news and glory to God shared in our COT this morning. Praise shared by Wildcat: He has been kicking the butt of stage IV lung cancer since Summer of 2021. As part of this journey, he gets a quarterly scan at UVA to keep tabs on his condition….recent scan this Tuesday looked stable. Amazing dude….a beast…amazing what our brother Wildcat does in the Gloom.

    Prayers – Mudslide took us out. Thanks to God for Wildcat’s good news. Prayers for all the Pax.

    Have a good weekend everyone. I plan to hit the fart sack this weekend to catch up on sleep!

  • Feelin’ like spring time at the Hill.

    Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!

    12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds. 

    What we did:

    Part 1: Cindy work and corners:

    3x rounds as follows:

    Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)

    Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)

    Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)

    Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)

    Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):

    • Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
    • Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
    • Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.

    Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time.

    Outro: Numbers and Names. 

    Announcements: None

    Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!

    Prayers – Mudslide took us out

  • One trick pony, huh?

    Another fine day out the in sun with 7 dudes today at the one and only Source of Truth.

    5:30 a.m. and only 4 dudes joined me (Snuff, Hardywood, Bullseye, and Purple Rain) for a quick lap around the track. Across the gloom we spy two sets of head lights….and it’s our amigo Oyster with a friendly new guy.

    Warmorama: SSH (20x), Ukrainians (20x), DQ (10x), Calf-raises OYO (20x), Merkins (10x), Plank (Left/Right Hand high), APD (20x), Flutters (20x), Duke stretch (both sides).

    Eye of the Storm: Start one more mosey around the track. I pose the question, what’s worse a “beast or a storm.” I just heard grumbles from the Pax…they both suck, etc. Ok – “Eye of the Storm” it is….Oyster called me out for being a “one trick pony.” Fair point…but it is a personally favorite after getting and introduction by Mr. Rogers at Dog Pile.

    Run to the center of the football field. Instructions to Pax:

    4 corners/4 exercises (LBCs – 40x/Merkins – 10x/Squats – 30x/SSH – 20x). Start in middle of the field perform 5 burpees, run to each corner and back for 5 more burpees (total of 25).

    Hill Bear Crawls: Make our way to the small hill. Perform 5 rounds of bear crawls up the hill. Before each bear crawl up the hill, Pax performed various called out exercises, which included Merkins/Drydocks/Heals to Heaven/Lunges/something else (I forgot). Once you get the top of the hill, mosey back down to starting point.

    Quick 4 corners on the tennis court “lady of the night” style: Make our way to the tennis courts. Build up from corner 1 to 4 with returns each time, performing SSH/Squats/Mountain Climbers and finally the crowd favorite burpees. Looked like this:

    1. 10 x SSH/10x Squats
    2. 10 x SSH/10x Squats/10 x SSH/10x Squats/10x SSH
    3. 10 x SSH/10x Squats/10 double-count MC/10x Squats/10x SSH
    4. 10 x SSH/10x Squats/10 double-count MC/5x burpees/10 double-count MC/10x Squats/10x SSH

    Boom. Time. Back to flag.

    Numbers/Names: Hey FNG! Alexander (Alex) came out today. He is a friend of Hardywood. Alex is from Serbia and has been in the U.S. for 11-years. He is dad and a computer programmer. His new name is SWORDFISH (reference: https://www.imdb.com/title/tt0244244/). We look forward to seeing him out at SOT every Wednesday (he lives around the corner).

    Announcements: .

    Rock and roll –> Q-source Ruck at 6:00 a.m. Rock and Roll. 6:30 a.m. pre-run at Rock and Roll.

    2nd F Lunch –> Next Thursday at the Wong’s Tacos (near triple crossing)

    Prayers – Florence took us out (thanks dude). Prayers for those on IR. Pray to keep getting the Pax out there.

  • Monday Satan’s Hill no more.

    Cold and Rainy. Look at the watch one more time. Go time.

    Warmorama: Jog around lot, SSH, DQ, HC, etc.

    Thang:

    Eye of the storm: 4 corners of lot. Center is my flashlight. 5 burpees at eye and 40 reps of SSH, squats, Ukrainian Soldiers, and Merkins.

    Finished up with a 3 mile mosey (10 minute pace around NM).

    Look forward to the grand opening of the AO Rountrey next Monday



  • Flex Band and Cindy Friday – Two headed monster brings pain. 

    Five dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH,ISW,CHS,Merkins,Werkins, APD, LBCs,Hip Flexor stretches, OYO stretch 60 seconds. 

    What we did:

    Part 1: Mudslide busted out the flex bands of pain. Using flex bands, Pax completed rounds of:

    • Heisman leaps – With flex band around waist, A man leaps left and right heisman style while B man holds flex band for resistance for sixty seconds (2x)
    • Side Shuffles – With flex band around waist, A man shuffles to side as far as possible while B man holds flex band for resistance for sixty seconds. 2x
    • Left/Center/Right drill – With flex band around waist, A man faces 3 sets of bands (left, center, and right) about 10 ft in front. B man holds flex band and calls out left/center/right. On these commands, A man has to sprint forward and touch said band.       Pax completed 2x sixty seconds sets. 
    • Hill sprint: With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 2x. 

    Tough drills. Intense for both the holder and the active man. 

    Part 2: Moseyed back to flag area and grabbed our beautiful Cinderblocks. 

    • Farmers carry down to rock pile (left arm)
    • Farmers carry back to pool area (right arm)
    • Hallelujah carry back to rock pile

    Grab a rock coupon, chose wisely for super sets as follows:

    • Cindy Curls (10-15 reps)/Rock Coupon OH tricep extension (10/15 reps). 3x
    • Cindy OH Press (10-15 reps)/Rock Coupon Fwd lat raise (10/15 reps). 3x
    • Cindy Bench Press (10-15 reps)/Rock Coupon WW2 (10/15 reps). 3x 

    Time.

    Outro: Numbers and Names. 

    Announcements: 

    • Support our Pax at the various AOs tmw
    • Lots of 2nd F stuff going on. See Slack

    Prayers – YHC took us out

  • 02/09/23 – Heist brings the tunes (Hard to replace Boberry!)

    10 SOJ dudes put in some work with last minute substitute Q Timberwolf. 

    I knew the guys were looking forward to the Boberry playlist this morning, so did what I could and grabbed my mini Bluetooth speaker. 

    Arrive around 5:27 to a crowd hungry for action. Someone makes a joke about whether I would play Taylor Swift. Challenge accepted….Shake it Off by Taylor Swift to get things going. 

    Mosey to bus loop for some random circles. 

    Work way towards Love hill. Disclaimers, etc. 

    Warmorama: SSH,Ukrainian Soldiers, Dead Man Hang, Muricans, Sprinter Lunge Stretch, Plank position calf stretch, 45 seconds for Pax to stretch OYO. More mumble chatter if Katie Perry was next….ok guys you asked for it. Fireworks

    Rocky Soundtrack is queued up…

    The thang: 

    Part 1: Love Hill 11s with WW2s and “Rocky squats”. Jab jab squat = 1. Began with 10 Rocky Squats and 1 WW2. 

    20 count. Recover.

    Part 2: Triple check. Runner touches bus (about 100 yards away). Others do flutter kicks and lunges. Playlist was:

    • A Country Boy Can Survive – Hank Williams JR
    • Highway Man – Willie Nelson

    Mosey towards the light plays, Only the Young – Journey 

    Part 3: Pole alley with burpee pyramid. Cant stop – Red Hot Chili Peppers

    Start with 1 burpee increase by 1 each pole for 11 total sets that looked like this: 1/2/3/4/5/6/5/4/3/2/1

    30 count. To the courts. 

    Part 4: Put on Welcome to the Jungle –  Guns And Roses to start our relay race on the courts. 

    2 teams. 1 through 5. Down and back. Next man sprints. Pax does SSH waiting. 

    Team Honeymoon, DK, McGruff, Dry Rub, and Bullseye FTW. Barely…

    Part 5: I put on some random alt rock playlist for next part (Smells Like Teen Spirit – Nirvana)

    Quick “madam of the night” 4 corners routine on the full set of tennis courts.  Run up to next corner and back. Exercises were build ups of 10x SSH, Muricans, WW2s and squats.  Working up and down. Like this:

    1. SSH/Muricans/SSH
    2. SSH/Muricans/WW2s/Muricans/SSH
    3. SSH/Muricans/WW2s/Squats/WW2s/Muricans/SSH

    A few minutes left. Back to the flag. I put on Ring of Fire – Johnny Cash. Of course you know what we did for 2 minutes at the flag…

    Done. 

    Outro: Numbers and Names. 

    Announcements:

    • Oyster at the Hill tmw
    • VQ for FootLoose tmw at Friday Kettlebell

    Prayers – Oyster took us out. 

    1. Prayers for Nancy’s knee surgery and speedy recovery tomorrow 
    2. Pray for all Pax on IR and for those who have been away to get back in the gloom
    3. Prayers for the earthquake victims in Syria and Iraq. 

    Other thoughts: Tough to Q and pick songs.