Author: MEATBALL

  • Compounding makes you stronger!

    Five showed up out of the shadows to take in the (almost) full moon on an event filled Wednesday night at The Crossing. A Children’s Choir performance pulled most of the PAX inside but 2 new FNGs found their way to join in the fun. 5 in the Pax means a little Pentagon work. 1 FNG from the accounting office made me think of compounding interest so that is how we would get rolling…(see below).

    Warmarama: Mosey around the North Lot. Circle Up for Intro of F3 Core Principles into; SSH, Dead Man Hang, LBCS, Plank Stretches, Merkins.

    COP #1: Compounding Pentagon – Each point of the Pentagon we will add a new exercise but keeping it 10 of each.

    • 10 LBCs
    • 10 LBCs, 10 Hand Release Merkins
    • 10 LBCs, 10 HRM, 10 Bobby Hurleys
    • 10 LBCs, 10 HRM, 10 BHs, 10 Side Straddle Hops
    • 10 LBCs, 10 HRM, 10 BHs, 10 SSH, 10 Copperhead Squats
    • Reverse direction and do 5 of each exercise at each point of the Pentagon.

    COP #2: Compounding Ladder of add 1, drop 10.

    • 50 SSH
    • 50 SSH, 40 Advancing Lunges
    • 50 SSH, 40 AL, 30 Merkins
    • 50 SSH, 40 AL, 30 Merkins, 20 LBCs
    • PAX opted to start final round with the “10” Burpees on the front end.
    • 10 Burpees, 50 SSH, 50 AL, 30 Merkins, 20 LBCs

    Mosey BTTF for COP #3

    COP #3: American Wave increasing quantity by 1 each time we go around with Merkins. Got to 5 each.

    Counterama: 5 PAX

    Namerama: 2 FNGs

    • Ryan Medlar: “Turnpike”: from upstate NY (Ithica). Loves to Travel, cook, try new things. New Father.
    • Cole Mooz: “Groupie”: loves to be outdoors and listening to music. Grew up in Mechanicsville. Just joined G-Force’s finance/accounting group.

    YHC closed us out with Announcements/Prayers; Convergence for TG, The Bridge.

  • Kick-Da-VQ

    8 Heroes showed up in the gloom at Tomahawk. A few more stayed home waiting for a postponed VQ that was kicked to another day. Audible called by Meatball to take advantage of the summer 70s and Sunny weather. Options in the car were, Kettlebell, Crossbow, WiffleBalls, or Kickballs. Kickball got the Q when Crossbow Tag was ruled out (not enough arrows).

    Pax Slosey (Slow Mosey) to the tennis courts with half the pax carrying 4 Crabgrass Sand Bags over shoulder to the Warmarama: SSH, Dead Man Hang, 30 seconds of Flutter Kicks.

    COP #1: Stole one from Banksy and his VQ at the Crossing… Rocks, Paper Scissors (RPS), Ruck. 5 LBCs into a WWII, Best of 5 RPS. Looser of each set Rucks to the end of Tennis Courts with Ruck and does a Burpee. Winner stays in place for flutter kicks.

    COP #2: Slosey to the Kickball Field (bus parking under the lights): Teams decided by RPS. Winner stays on the field to create “Home” Team. 3 Rotations completed. Home Team came back to win after going down 8-0 early as Time was called, 12-11. Warby may have saved the game for Team A pegging Meatball with just a half step left to Home Plate for the third out in the Top of 2. Team A: Rudy, Warby, Crabgrass, Cookie Team B: Meatball, Fandago, Knock-Knock, Tzatziki

    • Foul = Hitter Burpee
    • “Wiff” or Out = 10 SSH
    • 2 Fouls = Out = 10 SSH
    • Safe on Base = Fielders do 10 SSH
    • Can Tag Base or Peg Runner for the Out (if you miss, 5 Burpees)
    • Must carry Ruck while on Base. If you forget it after kicking, you need to go back to get it.

    Announcements/Prayers: YHC brought it home in prayer.

    • Nov 30: The Bridge (See Heist)

  • Rudy! Rudy! Rudy! (Grab a Redbull)

    Were gonna go inside, were gonna go outside, inside and outside. Were gonna get ’em on the run boys and once we get ’em on the run were gonna keep ’em on the run. And then were gonna go go go go go and were not gonna stop til we get across that goalline.

    12 (+1 Rucker) showed up to defend the Alamo in the dark gloom this morning. Hot Potato called when the Q Sheet went blank leading up to the Q. (Rumors of Cookie playing games vs the beer winning)

    Meatball: Warmara – Did we ever finish the warmarama? Circle Back. SSH, Copperhead Squats, Merkins. Intro to F3 to FNG with Core Principles and explanation of a rotating Q. Mosey to the Tunnel of Love.

    COP #1: Triple Check – Air Chair / Balls to the Wall with a stumble run in the dark and no headlamps.

    COP #2: Elevens in the lot. WW2 with American Hammers

    COP #2: Warby’s redefined 4 corners: Chain Smokers into Lt. Dan’s at the fence, Bear Crawl to the Net for Burpees and walk back.

    COP #3: Hermey taking us to time with Stance Stretch Kicks and cool down to complete the Rama.

    COT: Numbers and Names. Welcome to Justin / “Knock-Knock” a neighbor of Cookie, Young Dad looking to get back in shape with limited time. Common story…

    Announcements:

    • Oct 25-27: Family camping in Amelia. Deets coming soon
    • Oct 26: The Bridge
    • Nov 2: Daddy Daughter Dance

    Prayers:

    • Those fighting Cancer: Big Win with Swoop, Wildcat and Yeehaw representing Team Brightside in Kiawah this weekend and raising over 60K alongside F3 RVA
    • Western NC still recovering from Helene

  • Reservoir Ruckers

    10 Reservoir Ruckers of the SOJ variety made their way to Sunday Park on a Tuesday to start October with a Ruck. This is the start of a monthly ruck group that will meet the first Tuesday of each month. Each month we will rotate the route throughout SOJ and will drop a pin and details in slack.

    The THANG:

    Jackets or no Jacket? 70% change of getting wet but headed out in a mist around Swift Creek Reservoir following the golf course paths and back on Brandermill Parkway. 2-40 pound sand packs were being passed around in addition to our rucks as we made our way through 3.38 Miles at a 18 minute mile pace coming into Sunday Park in 60 minutes.

    COT: Finished with Numbers and Names and YHC closed us out in prayer.

    Find the next Ruck in November for your chance to earn a series of patches that Crabgrass has developed to commemorate the times had on the trails.

    Announcements:

    October 25-27: Family Camping Weekend in Amelia

    November 2: Daddy/Daughter Dance @ The Crossing. (SignUp Genius is being circulated)

    Nov 4-9: VQ Week.

    Nov 5: Next Monthly Ruck at a new location!

  • Who needs sunshine?

    In a scene straight out of a motivational poster gone rogue, six brave souls gathered in the evening gloom, where the rain poured down like the universe was trying to wash away their fitness ambitions. Who needs sunshine and dry ground when you can have puddles and a side of mud, right? With the sky weeping above them, these dedicated warriors embraced the wet and wild workout, proving that nothing says, “I’m Committed” quite like copperhead squats in a downpour. Sure, Its not exactly the ideal setting for a sweat session-unless you’re into the whole “drenched rat” aesthetic, but hey, consistency is key! So, armed with nothing but determination and a questionable sense of fun, these 6 pushed though the soggy chaos, knowing that every drop of rain was just another step toward getting stronger. Diving deeper into the epic (and slightly ridiculous) journey of resilience, this is what went down.

    Chaplain led a Mosey around the parking lot picking up the Pax as they arrived.

    Meatball – Warmarama: SSH, Copperhead Squats, Merkins, Dead Man Hang, Stretch OYO

    COP #1: Triple Check up the Hill. Time to get our backs wet. LBCs, Copperhead Squats.

    Indigenous Run to the Portico

    COP #2: Started with 25 Merkins and 25 LBCs into; 4 Corner Streetwalker Style: 10-LBCs, 20-Copperhead Squats, 30-Merkins, 40-SSH

    COP #3: Hand Release Merkins before a Slowsey into a Dora; 100 Carolina Dry Docks, 200 LBCs, 200ish DC Flutter Kicks

    BTTF with an Indigenous Run, called at Time. Names, Numbers, Announcements (10 Year Convergence weekend).

    Welcome to Donte Allen (FNG) “High Top” who has a passion for basketball and loves to get his hands dirty (looking for a new job) more to come on that.

    ~YHC, Meatball

  • Rush Hour

    15 rushed to the Alamo in the early gloom to find no “Q” on the “Q” sheet. A dim light on the gathering of weary souls in the parking lot. The air was thick with a palpable sense of reluctance. The “gloom”, as they affectionately call it, was more than just the early morning fog; it was a collective mood of resignation from the “Q”. Embracing the gloom and the need to lead, Futon, Warby and Meatball started to toss the hot potato. And with that, the early morning gloom settled back into its familiar routine, as the PAX prepared for a workout that no one wanted to lead, but everyone was somehow compelled to endure.

    Mosey up to the Stop sign and back to the lot to collect the Pax that arrived just past the half.

    Meatball Warmarama: SSH, Roscoe’s Mom, Plank Stretch, Merkins, Don Quixote’s, Cherry Pickers, Stretch OYO

    COP #1: Meatball – Triple Check; Run up to the stop Sign, LBCS, and Copperhead Squats

    COP #2: Futon – U10 Merkins down the ladder. Start with 10 Merkins, Mosey to the lot corner, Karaoke across the front of the Alamo, Bernie Sanders back into the “U”. 9 Merkins and reverso and down to 1 Merkin.

    COP #3: Warby – 4 Corners Prostitute Style on the Tennis Courts. 10 Merkins, 20 Lt. Dan’s, DC 30 Flutter Kicks, DC 40 Mountain Climbers.

    COP #4: Meatball – Holding Plank and starting with 3 Merkins sending it around each direction. If you get caught in the middle, you double up and continue the pass. Second round, 2 Merkins and Pass holding a plank. Final Round, 1 Merkin and pass

    Meatball Called Time to name Aaron Monroe, FNG that Cookie brought, named Rush Hour for his favorite Movie. Fandango approved and we closed out with announcements and prayers for Dumar’s dad having surgery this week.

    Convergence Saturday, 9/21. Beatdown in the morning and Potluck in the afternoon. Signup to bring a dish if you are attending the afternoon at Huguenot Park. Starts at 1:30pm, Shelter #1

  • To the Track! (for no Running!)

    Eight came out to enjoy the cool weather at Timberwolf. No Whiffle-Balls, Footballs, Basketball, or Bases could be found. What we did find was a good Ol’ fashion beatdown on the track (with just a little running)…

    Warmarama: Mosey to the Basketball Courts for some Side Straddle Hops into deep stretches to get warmed up. Deadman hang, Stretched out the legs and finished with some Merkins and an OYO (On Your Own) stretch for Hermey to get ready.

    Mosey to the Track where YHC brought back into the play the Add 1 Drop 10 format with Lunges taking us halfway around the track.

    • 80 Side Straddle Hops (SSH) and 80 Single Count (SC) Mountain Climbers (MC)
    • Add: Jump Squats (JS) and go with; 70 JS, 70 SSH, 70 MC
    • Add: Bonnie Blair’s (BB – Single Count) and go with; 60 BB, 60m JS, 60 SSH, 60 MC
    • Add: Flutter Kicks (FF – Single Count); go with 50 FK, 50 BB, 50 JS, 50 SSH, 50 MCs
    • Add: Advancing Lunges (AL – Single Count) to keep us moving around the track. Go with; 40 AL, 40 FK, 40 BB, 40 JS, 40 SSH, 40 MCs
    • Add: Merkins and go with; 30 Merkins, 30 AL, 30 FK, 30 BB, 30 JS, 30 SSH, 30 MCs
    • Add: LBCs and go with; 20 LBCs, 20 Merkins, 20 AL, 20 FK, 20 BB, 20 JS, 20 SSH, 20 MCs
    • Add: Burpees and go with 10 Burpees, 10 LBCs, 10 Merkins, 10 AL, 10 FK, 10 BB, 10 JS, 10 SSH, 10 MCs

    With Legs “toast”, (360 Jump Squats, 360 SSHs and 100 Lunges), we took a Mosey the rest of the way around the track to the Basketball Courts for an “American Wave” with Merkins. Adding a Merkin each time around starting at 1, holding plank until next round. We did 1-9 and finishing as a PAX with 10 Merkins together.

    Mosey to Start, Finished with “American Wave” LBCs, 1-9 to time.

    COT with Announcements and Prayers. Build on each other, encourage each other, be there for each other. We all need a little help every once in a while! – Meatball

  • Even the asphalt was sweating

    Four were hoping for rain but as always, 70 and Sunny at the Crossing. Humidity was a good 120%, no sweatsuits needed.

    Chaplain led us away from the flag to the far corner of the property with talks of this being the hottest AO in RVA averaging temps above 90 for the last 8 weeks. If you haven’t tried the Ruckhenge, The Crossing, Forge/Timberwolf, “Trifecta” then you need to add that to your list of accomplishments this summer!

    “Chaplain” Warmarama: High Knees, Butt Kicks, Karaoke, Bernie Sanders.

    • Ski Jumps
    • Imperial Walkers
    • Apple Bottom Poppers
    • Australian Snow Angels
    • Mummy Kicks
    • LBCs
    • Oblique LBCs
    • Heels to Heaven

    Meatball CSAUP: “Add 1, Drop 10” Starting with a grouping of 80 Side Straddle Hops and 80 Single Count, Mountain Climbers. This took us to time!

    • 80 SSH & 80 MCs
    • 70 Jump Squats, 70 SSH, 70 MCs
    • 60 Bonnie Blair’s, 60 JS, 60 SSH, 60 MCs
    • 50 Flutter Kicks (SC), BB, SSH, MCs
    • 40 Lunges, FK, BB, SSH, MCs
    • 30 Merkins, L, FK, BB, SSH, MCs
    • 20 LBCS, M, L, FK, SSH, MCs
    • 10 Burpees, LBCS, M, L, FK, SSH, MCs

    Announcements:

    • VQ for Slider on 8/14 before he heads to College
    • No Float on Sunday
    • Convergence 9/21

    COT Prayers:

    • Slider’s HS Teacher

  • Beat the Lightning, Brought the Rainbow

    WARMERAMA:

    • Mosey through the back-brush and circle up in the North lot
    • F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”.
    • SSH, Merkins, Plank Stretches

    COP #1: Wounded Bear Crawl

    • Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back.

    COP #2: “Wave of Merkins” (up to 9)

    • Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went to 2 and pass around, 3,4,5,6,7,8,9

    COP #3: “The Cycle”

    • Bear Crawl 1st leg of square and then do 3 Burpees, mosey back to start
    • Bear Crawl 1st and 2nd leg of square into 6 Burpees, mosey back to start
    • Lunge first leg and Bear Crawl 2nd and 3rd Leg before doing 6 Burpees, mosey back to start.
    • Lunge 1st and 2nd Leg, Bear Crawl 3rd and 4th leg to start before finishing with 6 Burpees.

    COP #4: “Vicious Cycle”

    • Like an Aboriginal Run but in a square with last man running to the middle to do 5x exercise called and then running to the front.
      • Merkins
      • SSH
      • Copperhead Squats

    COP #5: “Wave of LBCs”

    • Circle up in ready position. Creating a Wave and starting with 1 we did a LBC and passed to the right. Went to 2 and passed around, 3,4,5,6,7,8,9

    Finisher: 25 Merkins, 50 Monkey Humpers, 50 Flutter Kicks to time.

    Mosey BTTF for COT: 

    Announcements: (see SLACK!)

    • Welcome to “DaGator”, an intern with Birdman’s Co. who loves to debate and is from FL.
    • 8/3 HomeGrown Half
    • 8/4 Sunday Park Evening Ruck
    • 8/6 Ultimate
    • 8/11 Float the James
    • 8/17 PickleBall in the Park of Forest

  • U60 – All Stars “WiffleBall”

    WARMERAMA:

    • Mosey to the Basketball Courts and circle up
    • SSH, Copperhead Squats, Plank Stretch, Merkins.

    COP #1: Wave of Merkins

    • Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5.

    COP #2: Wave of LBCs

    • Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5.

    COP #3: Game of WiffleBall

    • Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence).
      • “Wiff”/Out = Batting Team Burpee
      • Foul = Hitter Burpee
      • 2 Fouls = Out = Batting Team Burpee
      • Catch = Out = Batting Team Burpee
      • Hit = Fielder Burpee
      • HR = Fielder Team Burpees x5
      • Clean Fielding = Out
    • Visiting Team WON 7-4 IN 6 full innings. “Switch” gets the W

    NMS:  Rudy started the show with the first HR but was quickly passed by McGruff and McRib whose RBI count kept adding up. We lost 3 wiffle balls in the gloom to the extreme power of some F3 HIMS. No one charged the mound and no one was hurt in this first edition of All-Start Wiffle Ball at Timberwolf. Nancy Lopez gave a retirement speech declaring he was “The Luckiest Man on the Face of the Earth”.

    Announcements: (see SLACK!)

    • 8/3: Homegrown Half
    • 8/4: Sunday Park Night Ruck
    • 8/6: Ultimate
    • 8/11: Float the James
    • 8/17: Pickleball