Author: Nancy Lopez

  • 50 something

    A trio of SOJ’s finest came out to see what SOT had in store. Expected was a Chaplain Q, unexpected was a YHC ghost flag planted. When this flag gets in my hands it is like a hot potato. With a quiet parking lot on the night before here is what went down.

    Mosey to back parking area for warmarama. Standard battery of exercises.

    Mosey to the track for the St. Nicky Fifty. Perform called exercises, run a half lap, wait for YHC to call next exercise. Exercises were: Merkins, squats, LBC’s, Plank Jacks, IW’s, Dollies, Drydocks, Flutters, SSH’s, etc. I think 6 laps completed before a slowsy then mosey to the flag.

    Prayers to Futons buddy Jack and all those traveling this holiday. Merry Christmas and to all a good night.

  • The week of the game

    What better way to start TTUN (That Team Up North) week than a Q at the Alamo. Some trivia was mixed in, and the PAX failed miserably. I will really need to add Buckeye education in my Q’s over the next year. YHC found himself feeling like Flyboy talking to the PAX about helicopters being met with Blank stares.

    Buckeye Trivia:

    Who is the only 2 time Heisman Trophy winner? Archie Griffith

    Who won the Natty in the first 4 team playoff and the first 12 team playoff? The Buckeyes!

    What state was Woody Hayes in when asked about getting gas he replied “ We will not spend one cent in this state, if we run out of gas we will push the Bus to Ohio”. TSUN

    Who was the linebacker Woody punched at the end of the 1979 Gator Bowl, effectively ending his career? Charlie Bauman

    How many National Championships does Ohio State have? 9

    *The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    The Thing: Horseshoe (In honor of the greatest stadium in all of sports). Progressive starting at 5 building by 5 up to 35 and then back down. Many exercises were performed.

    YHC took us out in prayer. Have a Happy and safe Thanksgiving.

  • Hardest Mile

    YHC was going to attend Timberwolf on Thursday but travel kept me in the fartsack. Hearing stories of the Funnest Mile, I felt like I missed out. Yeah, No! But we started one and then quickly diverted.

    *The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.

    Mosey over to villages for a Build a Beast.

    1st round 6 squats X 6 stops on a roadway about 100 yards. 2nd Christian McCalfraises, 3rd LBC’s, 4th Flutters, 5th Merkins, 6th Plank Jacks.

    6x6x6 just the way it should be.

    Announcements: Chili, Daughter Dance, Breaking Bread, The Bridge.

    Prayers to the Midlo HS family who lost their freshman son this week.

    YHC took us out in prayer.

  • Graveyard of New Market

    14 of SOJ’s finest came out to see what was so spooky in the graveyard of New Market. There have been many FNG’s that have graced us with their presence. Some have only come out once or twice while others were OG’s that helped build the foundation for F3 RVA. We miss them all and hope that they find there way back soon. There was much anticipation for how this was going down. Here is what I made up on the fly.

    Run through the hood and stop at every former F3 members home and perform what was remembered or made up as their favorite exercise. Some of the favorites: Oline resistance walk at Parkers, Wilson;s Wife at Wilson’s, and Randies at Marmaduke’s.

    It was a good time remembering these men’s and who knows maybe soon some of them will hear the calling back.

    YHC took us out in prayer.

  • Thank god for the wind

    11 of SOJ’s best started the week the right way with an Alamo beatdown. The wind was blowing and autumn has arrived, with Wildcat leaking gas the PAX was thankful of the wind. According to the lady going to the clubhouse gym this is what happened.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    COP 1: Triple check, runner down the hill to the bunker, hand release merkins, WWII’s.

    COP2: Triple check, runner through the bunker up the other side. Drydocks and LBC’s.

    Lunge and bear crawl up the hill. Mosey back to the clubhouse.

    Split the PAX. I runner to end of lot on each side while pax perform exercise. 3 minutes of Mary to close us out.

    Announcements see slack. Chili cook off.

    COT: Prayers to Heist’s brother, YHC took us out in prayer.

  • Dragon Slayer

    YHC posted with 5 of Charlottes finest. Workout was kettlebel and lucky for me the Q Toby lent me one.

    Warmarama: Standard set of warm ups.

    COP: Completed various kettlebell exercises taking a lap around parking lot after each set. Sets consisted of 3x3x20. Exercises included overhead press, skullcrushers, curls, lawnmower, squats, pull ups, front raises, bench press, WWIII’s, etc.

    Q took us out in prayer

  • 11 1/2 back

    YHC’s beloved Cleveland Guardians started September 11 1/2 games back of Detroit in the central. We are tied while holding the tiebreaker heading into the weekend. It seems like cause to celebrate with a workout. No team has ever erased a double digit lead in September to win the division. With that said a threes company of PAX dusted off the fartsack ready to end the week right.

    Quick mosey around the lot.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    COP: Run to intersection perform 11 1/2 of called exercise. Progressive on the exercises as we arrived at next intersection. 11 Merkins, 22 WWII’s, 33 Squats, 44 drydocks , 55 dollies, 66 SSH’s. Erase the board on way back then 11 plank jacks, 22 LBC’s and 33 ??. Ran to far back of hood and cut over to Willomore and through woods on way back.

    YHC took us out in prayer.

    Thank you gentleman for coming out and pushing me. Sometimes a small group is a great group.

  • Dealers Choice

    When your down range and there are 4 AO’s within 3 miles of hotel it hard to make an excuse not to post. The closest AO was .3 miles which is closer than Satan’s Hill to me (.4 miles). So I pulled myself from the fartsack for a beatdown at Hollywood provided by Blackbeard.

    Warm up jog then right into it. Mosey around large portions of the parking lot in a square. Cards were placed along the way. It was our job to match them or do exercise. Copious amount of about 20 different exercises were completed as well as copious amounts of running.

    Blackbeard took us out in prayer.

  • If you were there

    you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go.

    Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips.

    Warm-up- COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Starting in front corner lightpole circle. 10 Overhead press, mosey to next pole, 20 swings, mosey, 30 rows, 40 curls, 50 ??, 60 Bench press. End up where we started.

    Trip check 1- Runner to far side of lot, Curls and front lat raises.

    Trip check 2 Runner to island, overhead hold, bent lat hold.

    Trip check 3 Runner to island, squat and ??.

    Ring of fire with PAX picking fav kettle bell exercises: 9 X Choice.

    Announcements: CSAUP this Friday starting at Alamo. Collections for Kenya: What has F3 done for you? Give something back by helping our brothers in Kenya with some shoes.

    Prayers: YHC took us out in prayer.

  • Take cover

    On a rainy Wednesday near the nations capital YHC went out to discover what the DC metro area had to offer in form of a beatdown. YHC was not disappointed and remained dry most of the workout? In Arlington apparently there are a lot of parking garages and this AO happened to be right next to one.

    Standard warm up of SSH, DQ’s, Willie Mays Hayes, Merkins, LBC, etc.

    Perform 1 round of 5 burpees, 10 Merkins, 15 WWII’s, 20 squats. Run up parking garages to 3 level out onto road and down hill back to starting point. Round 2 perform 2 rounds of exercises above, same run, Round 3, 3 rounds of exercises, same run, and repeato for round 4. At 610 time was called.