Author: Jason

  • The Monday before Thanksgiving

    Welcome to Hoedown.

    Seven eager gentlemen embraced the gloom with a 70 & Sunny disposition.

    We started at 0530 with a down hill trot to the bottom of Lindsay Ct. YHC whispered some basic instructions, introductions & disclaimers in the hopes of not waking up the neighborhood. We did a basic warmup. Welcome back to the west end Oyster!

    We did some Lt. Dans up the hill while stopping at every vehicle for (2) Merkins.

    Mosey to front of school benches and partner up. Partner one does dips while partner two runs the bus loop.

    Walk to wall. Partner one does balls to wall while partner two runs the bus loop.

    Mosey to walk way railing. Three sets of 5 Gerkin.

    Mosey across soccer field trying our best to avoid puddles and keeping our shoes dry. Partner up. Partner one Hangs until he drops while partner two does merkins.

    Mosey to walk way railing. Three sets of 5 Gerkins.

    Mosey to front asphalt basket ball courts for some four corners. 25 Deep Squats, 25 Merkins, 25 LBC, Corner four we practiced what we learned.

    Mosey back to flag for 7 minutes of core Mary.

    YHC took us out.

    Benefits of dead hanging

    Although a seemingly simple exercise, the dead hang offers many health benefits, especially for your musculoskeletal system. 

    1. Strengthens upper body and core

    Dead hanging doesn’t require movement, but that doesn’t mean your muscles aren’t working. As you hang from a bar in a static position, it engages the following upper-body muscles:

    • Forearms
    • Hand and wrist flexors
    • Shoulders, including your deltoids, rotator cuff, and rhomboids
    • Upper back, including your latissimus dorsi and trapezius muscles
    • Core, especially your abdominals and obliques

    By recruiting your upper body and core to stay stable while dead hanging, the exercise can help strengthen these muscles over time. 

    2. Improves grip strength

    Recent studies have shown that grip strength is an important indicator of total-body strength, health, and longevity. A firm grip is also crucial for everyday tasks like opening, carrying, and lifting objects.

    A dead hang is one way to test your grip strength as you hold the bar to support your body weight. The longer you maintain a dead hang, the more you challenge your hand, wrist, and forearm muscles. This can help you build a stronger grip over time. 

    3. Builds muscular endurance

    Perfecting the dead hang is a great way to build muscular endurance, which allows your muscles to contract or hold a static position for an extended period. It’s essential for functional mobility and athletic performance.

    4. Corrects posture

    A common tip for good posture is to pull your shoulders back and down. This can help correct your posture temporarily. But strengthening core muscles, as dead hangs do, is critical for improving your posture over time. A strong core helps keep your spine aligned, which may prevent slouching during everyday activities. Plus, dead hanging also works back muscles, such as the lats and traps, which are essential for an upright posture.

    5. May decompress the spine

    Dead hangs may promote spinal decompression by restoring space between the vertebrae, joints, and discs. Spinal compression can be caused by conditions like osteoarthritis and scoliosis. It can also be caused by activities like heavy lifting or manual labor. 

    During a dead hang, gravity pulls your body downward, stretching your spine and possibly easing pressure and tension. But more research is needed to determine how much dead hanging can decompress the spine and if this decompression relieves pain. 

    6. Increases flexibility

    Dead hanging doesn’t just stretch your spine. Gravity also helps lengthen upper back and shoulder muscles. These muscles often stiffen due to poor posture, prolonged sitting, and inactivity. Stretching them during a dead hang may increase flexibility and range of motion in these areas. 

    7. Enhances shoulder mobility

    The deep stretch that dead hangs provide can work wonders for your shoulder mobility. A dead hang fully extends your shoulders, which can release muscle tension, enhance flexibility, and increase range of motion. It also pulls the shoulders back into proper alignment and strengthens muscles for easier, more fluid movement. 

  • A boy undertakes to put something in a playmate’s left hand which the playmate cannot possibly take in his right. What is this?

    The playmate’s right elbow.

    Six decided to end the week with YHC at the Twin Team Lounge. This is a possible version of what was accomplished.

    Mosey around the parking lot to Señor frogs work truck to pick up some CR Coupons.

    Mosey across the soggy soccer field to JR High School Track for Introductions, Disclaimers, waivers and the meeting of FNG- Wes Becker. Welcome Wes! Standard, Lounge Style, COP warm up.

    Mosey to the track for a mile of WW2’s, Squats and Lieutenant Dan’s.

    Mosey to the track brick wall for some Balls to the wall, Shoulders, heads and toes with some deep squats for good measure.

    Long mosey back to BW Elementary front benches for some dips.

    Mosey to the missing flag for a minute of burpee Mary.

    YHC took us out with a deeply intellectual all inspiring thought provoking prayer.

    Please keep prayer requests on your minds and in your hearts for the rest of the day.

    Boot Leg is Q’ing the Bridge tomorrow if anyone is interested in a mini road trip.

    Handshake is camping. I suspect he is thankful for Last Calls sleeping arrangements.

    Have a great weekend and thank you for letting me lead.

    PS: Welcome FNG- Wes Becker. He was invited by Pad Thai. He will be forever known as UGGS.

  • Cock Ring Coupons

    7 brave would be warriors showed up at the First Watch to witness Señor Frogs monthly Q.

    We very slow moseyed around the parking lot and across River Road to the back side of the church in hopes of missing the sprinkles, but all we accomplished was hiding from the tardy Salt Lick.

    Standard COP- Lots of high level conversation and counting.

    Mosey back to parking lot to pick up some coupons. Someone said he needed a bigger one… Some one else said are these Cock Rings? Attila perhaps.

    Mosey to the bottom of South Ridge Road and back while frequently stopping for WW2’s and Squats.

    YHC took us out with numbers, names, announcements, prayer requests and a short prayer from Psalms.

    Thank You for letting me lead.

  • S. FROG Turns 51

    10 RSVP’d for Señor Frogs pre dawn birthday celebration at the First Watch.

    YHC pulled into the parking lot at 4:30 AM to admire the early morning efforts of the Brogi’s frolicking in the gloom. He considering joining them, then thought of the ramifications of demasculation that the Brogi’s endure and thought better of it.

    5AM- Mosey to the Chancel for introductions, disclaimers and basic COP warmup.

    Mosey to the University of Richmond Amphitheater for some Merkins and Squats.

    Mosey back to the missing Flag for a basic COT.

    Please keep this mornings prayer requests on your minds and in your hearts today. Our Prayer requests are probably the most important thing we do in the mornings.

    Please see Slack for announcement details concerning Labor Day Convergence.

    Thank You Attila for praying over us the way you do! You are a gifted speaker.

    Thank You for making my predawn Birthday Celebration special!

    Thank You for letting me steal your Q Last Call!

    Thank You for letting me lead.

  • Little Frisbees

    15 F3 participants left the comfort, safety and warmth of the Fart Sack for some Tuesday morning Heartbreak in the misty gloom.

    Here’s a probable version of what could’ve transpired.

    Mosey around the parking lot for a quick wake up.

    COP- Standard.

    Picks up some Frisbee Coupons and mosey to top of Heartbreak hill for 50 Squats.

    Mosey to gym for some partner 5X3 Gerkins.

    Mosey to bleachers for some partner Dips & squats.

    Mosey down Westridge Rd while doing one Merkin at every vehicle on right side of road.

    Mosey to Pinchbeck Elementary School for some Dips & Pole Smokers.

    Mosey back to Heartbreak with some more squats along the way.

    COT- Thank You Attila for praying over us. You should quit your job and become a pastor!

    Prayer requests should be on your minds the rest of the day. They are important.

    Labor Day convergence at Dog Pile. See slack for more color.

    Labor Day is a federal holiday in the United States celebrated on the first Monday of September to honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements in the United States.

    Thank You for letting me be YHC.

  • Little Frisbees

    The Handshake and I took a cross the river road trip to see the Alamo yesterday. Nancy, during his introductions, stated that all are welcome to attend for a while, but ALL are expected to eventually step up and lead. I guess Handshake took this to heart and felt the need to sign me up for Heartbreak. Then decided it was a bit early and turned his alarm clock off.

    12 Men started this 70* & Sunny Tuesday morning with YHC.

    This is a possible version of what the 12 could’ve experienced.

    Mosey across the parking lot and back to find out why Fudd was late.

    COP Introductions, disclaimers and basic warm up.

    Mosey to my truck to pick up some lady like Frisbee coupons.

    Mosey to the top of Heartbreak hill for some squats.

    Mosey to the monkey bars for some Partner Jerkins. 5X3

    Mosey to the stadium seating for 40 Dips.

    Mosey down Westridge Rd through the neighborhood to PinchBeck Elementary School stopping for WW2’s & LBC’s.

    Found some benches for 60 more dips + some people chair, head, knees and toes.

    Mosey back to Heartbreak Ridge while stopping at every vehicle on the Left side of road for some “Half-Ass Burpees” (2) at the “Free Zone” heating and cooling truck.

    Numbers, Names & Prayers.

    Thank You for letting me lead this morning.

    Thank You Attila for that awesome prayer. You are a gifted speaker.

    Please keep all the prayer requests in your hearts and thoughts through out this day.

    SYITG

  • Señor Frog’s last Q as a single…..

    7 showed up this, May 17th, 2025, to offer marriage advise to Señor Frog at the Dog Pile.

    YHC had several things planned until the acting safety officer (Mr. Rogers) pointed out all the rain & lighting and recommended we stay in the protective covering of the amphitheater. He is a smart one; He is…

    We did a traditional COP warm up with some escalating dips the hard way.

    We moseyed a bit to the pump house to admire some RVA history while stopping for a few pull ups along the way.

    We moseyed back to the flag for a prayer and Mimosa from Mr. Rogers & M.

    YHC is thankful for his F3 friends! You ALL made my wedding day very special.

    The wedding gifts and positive affirmations will always be remembered.

    THANK YOU!

    Special Shout out to Bodos for marring us! Nadia and I were completely blown away with what you did for us!!!

  • Hoe Down is open for business

    S. Frog opened Hoedown at 5:30AM.

    S. Frog closed Hoedown at 5:40AM.

    S. Frog went to the DEEP.

  • 70* & Sunny

    Six men started the week at Hoedown this morning full of hopes, dreams and positive affirmations until they realized YHC brought cold coupons. I was just thinking in my reptilian brain “I can’t feel my flippers” when I noticed we were missing a man…. I guess he got cold feet also. Or maybe a forgotten tooth to drill. Maybe I’ll bring him some better mittens next time.

    COP- Introductions & Disclaimers.

    Mosey to big church near Patterson rd. While scoping out Bodos’s competition we partnered up for a triple check. Dips while timer runs around play ground. X3

    Mosey to front of church. Timer ran up and down steps while partner did some arm exercises. X3.

    Mosey to front right corner of parking lot for some sprints and LBC’s. X3

    Mosey back to flag with a few squats along the way.

    We did some Mary Get-Ups until Handshake called time.

    YHC took us out.

    Thank You for letting me lead! I can’t think of a better way to start my day!

  • Big Dinner? Extra 5LBs; No Problem

    Six semi-hard middle aged F3 vets started off March with a few extra pounds this morning.

    Each man grabbed one coupon disc, with some reluctance on getting in the back of said Subaru, and started a fast paced mosey to the toll shed parking lot for a somewhat standard COP warm up with disclaimers.

    Mosey across James River while stopping to do 3 WW2’s at every light post.

    Mosey back across James River while stopping to do 1 burpee at every light post.

    Mosey to road that loops around back of park. Partnered up for some speed curls while timer runs.X3.

    Mosey a little further for some partnered arm exercises while timer bear crawls across the street. X3

    Mosey to road that goes up mountain stopping to do 30, 25, 20 dips.

    Mosey up said road while leader loops back for six repeatedly.

    Mosey to Amphitheater for some partner Cassius Marcellus Clay punches while timer runs to top of Amphitheater while doing 5 squats at top. X3

    Mosey back to the flag with a quick glance and wave at parking lot full of race club girls.

    Gomer lead the group in Pledge Allegiance to the flag.

    UpChuck asked for us to continue to pray for our great country and for him working on a more even temperament with his friends, family and neighbors.

    We flagged down a biker that is fresh out of AA to join us in a prayer.

    YHC took us out.

    Thank You for letting me lead. Weather was warm and sunny just like the F3 groups disposition. Mumble chatter, moaning and groaning was at a minimum.