Author: NTB

  • Turkey Day Convergence in DTC

    Regions: Carpex/SCary/Peak City

    PAX: 62 / FNGs: 4

    WARMUP: Following the pledge and identification of the 4 FNG, we did a quick count-off to ensure all were included.  Disclaimers were left undone to the frustration of the SCary Nantaan. Banjo led the group for a mosey to the fountain at the newly opened DTC park for the rest of the warm-up.  SSH, Imperial Walkers, Hillbillies, Good mornings, calf stretch & runners stretch.  

    THE THANG: Banjo then split the PAX into two groups.  Group One followed Banjo to one side of the park for two sets of exercises, and Group Two followed YHC to the playground for two activities.  The park claimed its first injury victim when Captain Hook slipped hard on the wet walkover and was attended to by a group of the PAX led by compount W.    After the second set was completed, the two groups swapped locations to complete the additional two sets at the other Q’s location.

    MARY: The whole bunch joined back up for a mosey back to the flag and joined the parking lot bruisers for a couple quick sets of Mary consisting of LBCs, heels to Heaven, & Eskimo merkins led by Kwikstop.

    ANNOUNCEMENTS: Turkey day, football at Weatherstone Elementary followed by tailgating at Burt Reynolds, Freed to bleed 12/2, Cary Christmas Parade 12/9, Carpex Christmas party 12/14.  All have sign-up sheets and details on Slack. COT: prayers for a number of our brothers and their loved ones who are dealing with sickness, illness, and injury to keep them all in our prayers.  Thanks were given to F3, the men who make our particular region great, and the suggestion to be intentional towards those you love on this beautiful day.  

  • Beep Beep

    A thin layer of gloom hovered over the parking lot of Huguenot High as YHC waited for the PAX to arrive for the second NTB beatdown of the week. Low turnout was to be expected given the option of an Orange Crush birthday bash, but after a silver sedan took a lap through the parking lot and then exited back onto Forrest Hill, YHC knew it was going to be the ultimate “you vs. you” morning. Mosey on!

    Warmarama at the flag pole.

    Brickyard 400 – Mosey around to the amphitheater for a Snuff-inspired pyramid.

    • 1-2-3-4-5-6-7-6-5-4-3-2-2 rep scheme, moving up/down the brick steps each set for a total of 50 reps.
    • Squats, Merkins, Ball Dippers, WWIIs, LBCs, Flutter Kicks, Carolina Dry Docks = 400 reps

    Beep ($#&*%) Test – Mosey down to the football field for YHC’s inaugural beep test. While traditionally conducted on a 20m interval, YHC did the math and shuttled between the goal-line and 21-yard line which is close enough. Scored a 7.9. Finished with a cooldown lap around the track and then mosey BTTF for a few minutes of self-reflection and prayer for the PAX.

  • A Lot of Running for a Bootcamp

    A fit fourteen of RVA HIMs avoided the toll roads around SOJ and emerged from the crisp Fall gloom for an NTB beatdown. The early-rising dog walker told Snuff to tell Last Call to tell Mr. Roper to tell YHC what he observed this morning:

    WARMARAMA

    05:29:45 – Excited for the day, DTH takes off early for extra credit while YHC and the PAX catch up for a half-mile lap around the parking lot and soccer fields. Circle up in the parking lot for welcome, disclaimer, and various IC movements to get the large muscle groups firing.

    COP 1: Couplet Ladder – The rep count gets shorter as the run gets longer. Crank up the tunes to drown out the monotony. Don’t even bother keeping up with Doozy.

    • Round 1: 100 Flutter Kicks / 100 Single-Leg Lunges / Lap Around the Parking Lot
    • Round 2: 75 FKs / 75 SLLs / Lap Around the Parking Lot and Field 1
    • Round 3: 50 FKs / 50 SLLs / Lap Around the Parking Lot, Field 1, and Field 2
    • Round 4: 25 FKs / 25 SLLs / Lap Around the Parking Lot, Field 1, Field 2, and Field 3

    Six is in, 15 minutes left on the clock. Mosey to the basketball courts.

    COP 2: Suicide Bear – 10 WWII’s at the baseline. Bear crawl to the free throw line. 10 Merkins. Crawl bear back to the baseline. Rinse and repeat to half court, opposite free throw, and opposite baseline.

    Two minutes remaining. Stay on the baseline and spell the alphabet with feet together off the ground. Time was called and we gathered for COT.

    COT: Numbers, Names, Announcements, Prayer Requests

    • 10/19 Timberwolf – OC’s Birthday Q
    • 10/31 Alamo – Yee Haw VQ
    • 11/11 Ruck for Food from Twin Team to SOT/MOT.

    NMS: Great mumblechatter from the back of the PAX today. YHC is grateful for the consistent showing at NoToll and the push from the rabbits to always run a little faster than what’s comfortable. There’s a name for everything in F3 and YHC’s new vocab word of the day was the smurf jack.

  • 4,320 Inches of Pain

    YHC rolled into SOT with squealing tires this morning after early morning roadwork on Huguenot attempted to delay the impending beatdown. After quickly parking and running up to the flag, seven gazelles took off to the west leaving nine studs behind to see what YHC learned from his VQ last week. Off we go… to the same parking lot.

    Circle up near the busses at the back of the parking lot for Welcome/Disclaimer/Warmarama

    • SSH, DQ, Deadman Hang, Arm Circles, Helicopters

    WARMARAMA cont. (bus stop edition)

    • Line up parallel with the busses and move across the parking lot, stopping at each bus to perform a movement called out by the Q. Increase the intensity each round to warm the body and increase the heartrate.
      • Golf Tee Pick Ups – 1/bus
      • Squats – 3/bus
      • Lunges – 6/bus
      • SSH – Add up the three-digit bus number to determine reps (9-13 reps/bus)
    • Mosey down to the football field.

    COP #1: Gridiron Inchworm

    • PAX partners up for a 120yd goalpost-to-goalpost inchworm march while the timer runs to the far goalpost and Bernies back to his teammate to swap out.
    • Mosey to the concession stand.

    COP #2: Wall Work

    • 30s People’s Chair into 20 Mike Tyson pushups.
    • Mosey to the lower parking lot.

    COP #3: Heartbreak Triplet

    • PAX partners up again for 100 merkins, 200 LBCs, 300 squats. Timer runs 200ft to the top of the hill and back.
    • Still 6min on the clock and faculty are starting to drive in, so mosey back to the track for a quick ring of fire of 10 reps each while the circle holds their feet off the ground.

    BTTF for COT

    • Numbers, Names, Announcements, Prayer Requests
      • Continue to pray for Yee Haw and his daughter Liv (9mo.) as she is battling brain cancer. An SOJ convergence at Alamo is set for 9/16 to show support for Yee Haw and his family.
      • Saturday, 8/26 – Pickleball Doubles Tournament at Batteau – 0600.
      • Saturday, 9/2 – School of Rock following regular Rock-N-Roll – 0800.
      • Monday, 9/4 – Labor Day F3 RVA Convergence at Dog Pile – 0700.

    Moleskin

    YHC was able to appreciate the mumble chatter a little more this morning now that the VQ-jitters are out of the way. Lots of talk about the start of school, college drop-off, middle school football, and keeping our daughters out of frat houses. Reluctantly, the NTB/Orange Crush bond continues to strengthen through the trials of SOJ beatdowns.

  • NTB’s VQ – Beatdown Buffet

    Nineteen stallions came out of their RVA stables this morning to see what the youngster had in store for his VQ. The forecast was 70 and Sunny with humidity cranked up to 110%. Little did YHC know that time moves very slowly when you grab the Q, so a beatdown breakfast quickly became a large beatdown buffet. According to the one bike rider wearing glow sticks, the following may have happened:

    WARMARAMA:

    • Mosey through the woods 1/4 mile. YHC admittedly missed the turn for the pickleball parking lot on the back of the park, so with pickleball no longer an option for the days workout we stopped on the trail for a short series of IC movements:
      • SSH
      • Lunges
      • LBCs
    • Mosey back through the woods to the soccer field parking lot.

    COP #1: Four Corners

    • 10 Merkins
    • 10 Squats
    • 10 Carolina Dry Docks
    • 10 Monkey Humpers
    • Mosey to the soccer fields.

    COP #2: Checkpoint Charlie

    • Divide the PAX into two groups for a race through a series of exercise checkpoints.
    • PAX must move as a unit from checkpoint to checkpoint.
    • Each checkpoint listed two movements. The PAX that got there first could pick which exercise they performed.
      • Buy-In: 10 burpees to get the heart rate going again.
      • Checkpoint 1: 20 Merkins or 20 Carolina Dry Docks
      • Checkpoint 2: 30 Squats or 30 Single-Leg Lunges
      • Checkpoint 3: 40 Plank Jacks or 40 Mountain Climbers
      • Checkpoint 4: 100 SSH or 100 LBCs
      • Checkpoint 5: 30 Single Shoulder Taps or 30 Freddie Mercuries
      • Checkpoint 6: 10 Burpees or Rest
    • Mosey to the Basketball Courts

    COP #3: Suicide Bear

    • Starting at the baseline, bear crawl to the free-throw line, 10 WWII’s, Bernie back to the baseline. Repeat across the length of the court.
    • Still 15min left on the clock! What else can we cook up for the buffet?

    COP #4: 11’s – Burpees and Squats

    • Perform 10 burpees at the baseline, then mosey to the other baseline for 1 squat.
    • Mosey back and forth completing 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps.

    COP #5: Ring of Fire

    • What can we do for the final five minutes?? Circle up for ring of fire. PAX holds feet off the ground while each member takes turns performing 10 reps of their preferred ab exercise.

    COT: Numberama, Namearama, Announcerama, Prayer

    • SOJ CSAUP Half-Marathon and 10K – 8/19 – Robious Landing Part @ 0530 (Don Draper)
    • Pickleball Doubles Tournament – 8/26 – Batteau (Forest Hill Part)
    • Pray for Doozy’s neighbor who is having a post-op scan for cancer in his neck.
    • Pray for baby Ivy and her family as she is fighting for her life with several complications. Be on the lookout for a September workout at the Alamo to show support for them.

    Moleskin

    YHC was too absorbed with thinking through each COP to appreciate the mumble chatter, though I heard afterwards it was rich. It means a lot to me that so many HIMs would show up to support the VQ, thank you. It was an honor to lead and I look forward to signing up to Q many more in the future. I showed up to NoToll for my first F3 workout in June hoping to find a community that would hold me accountable to show up and work hard and you guys have delivered just that.