6 men showed up to challenge themselves to ruck 10 miles this morning. Many of the world’s problems were solved as we rucked throughout Rockwood Park and North Chesterfield. More details to come on that.
Thanks to the crew for the company and the conversation!
18 Men showed up this morning for a little fun on Satan’s Hill. YHC sent out a challenge to a group of people last night and challenged them to post. to encourage them I told them I would donate $ towards the F3 / Brightside fundraiser for pediatric cancer. 8 of those people took me up on the challenge and YHC donated $100 towards the fundraiser! If you are reading this and feeling like you want to help the cause I have included the link for you.
Warmarama- after a stroll up satan’s hill and back we started with SSH, Imperial Walkers, ukranian soldiers, dead man hang , some leg stretches, LBCs and merkins
THE THANG
dont drop the rock- Triple check with the rocks partner 1 carried the rock and ran around the parking lot island as the timer, partner 2 curls, partner 3 skull crushers
Suicides on the hill – round 1 – bear crawl 1/4 way up the hill 10 merkins and back to start. ROund 2 – cardio changed to lunges 1/4 way merkins and back and then 1/2 way up for 20 lbcs and back. Round 3 cardio changed to karoke up 1/4 10 merkins, 1/2 20 lbs, 3/4 30 squats. Round 4 cardio changed to run and 1/4 10 merkins and back , 1/2 20 lbcs and back, 3/4 30 squats and back, then up the whole hill for 40 SSH and back
Finished off with 8 burpees for the 8 guys that caused me to donate to the cause this morning. TIme called
annoucements- F3 / TEAM BRIGHTSIDE fundraiser- DONATE and tell friends we can make a big impact!
https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva
SWOOP leading 10 mile ruck from rockwood park tomorrow at 6 am. grab a sack and meet us there!
Nancy took us out in prayer
15 beast (including 1 FNG) showed up this morning to start off the week right.
Warmarama- Slow mozey followed by SSH, Arm Circles, dead man hang, merkins, lbcs, stretching
The THANG
11’s Run one side of the parking lot to the other and exercises were incline merkins and Squats
Off to the tennis CAGE for some pain – Increasing exercises by 5 starting with a bear crawl across the tennis courts in between each one with 5 burpees , 10 freddie’s, 15 monkey humpers, 20 squats, 25 plank jacks…pax loved it so much we brought the exercises back off in the same order while lunging in between exercises
indigenous laps around the court while last runner did 5 merkins ( 2 rounds)
YHC was looking through the exicon and found ” speed humpers” on sunday and thought this would be the perfect spot for some laughs on a monday morning. 1 minute timer … as many money humpers as possible
Triple check – Decline merkins, plank and runner to the dumpster
closed it out with some stretching….
Welcome to Jumper . great job today!
ANNOUNCEMENTS- HEIST BDAY Q @ NO TOLL TOMORROW, Oyster lunch friday , dont forget about breaking bread
Prayers for Wildcat this week as he has his scans and also Handshake’s relative Charlotte and her family and she fights cancer
12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan….
Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs
11’s across the parking lot – Squats and decline merkins
Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs
after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite)
Indigenous mozey with last person doing 5 merkins. mozey over to the wall for some wall sits and donkey kicks to finish off the party.
announcements- GROW RUCK , LOVE FOR LIV event, Lunch on Oyster
Prayers- Continues Prayers for Liv and family and praise to the pax for the prayers for swoops friend who is now back from brazil and recovering from the paragliding accident.
Thanks for the opportunity to lead as always. Hope you all enjoyed some pie today!
10 Strong men including one FNG showed up to see what YHC had in store at the ALAMO this morning.
Start off with a mosey and Warmarama- SSH, Dead man hang , helicopters, imperial walkers, merkins, flutter kicks , LBCs…..
Mosey to the closest cul de sac for the start of the ALAMO workout
20 A- American Hammers, 20 L- Lunges, 20 A- Alabama Prom Dates, 20 – M- Monkey humpers, 20 o- One legged merkins
Mosey to the next cul de sac…repeat
Mosey to the Endstone and repeated ALAMO with a twist . one exercise and then run to the culdesac next exercise then back to start for 3rd exercise…..until ALAMO was complete
Mosey to next culdesac complete ALAMO
Over to distaff….5 Burpees OYO….followed by grab a partner…one partner goes to one culdesac the other to the far culdesac….50 each of the ALAMO exercises switching culdesac after each letter. Great work with the cardio!
Mosey back to the clubhouse with 3 burpees OYO at every cross street. finished up with some stretching.
Welcome to D Ring…great work this morning. We look forward to having you back out there!
Announcements- Meatball VQ wednesday @ the crossing, GROWRUCK
Prayers for NTB, RUDY, COOKIE, MEATBALL’s family
Thanks for allowing me to lead this morning…I am off to work on the mission statement now!
9 Satans hill veterans and 1 FNG came out to see what YHC had in store this morning… Here is what went down.
Mosey up satans hill and over to Wilson’s Cul de sac for Warmarama- SSH, Imperial walkers, helicopters, merkins, freddie mercury, lbc
11’s from the cul de sac to the top of the hill with merkins and squats
dora across farham with 100 merkins 200 sumo squats 300 LBS ( all this work while watching the starlink satellite train pass by in the sky)
triple check @ the top of satans hill – arm circles ( compliments of oyster) and merkins- timer ran down 4 mailboxes
time for some satans hill suicides- starting from the top of the hill we did suicides – 5 burpees at every turnaround
Finished it off with a ring of fire- 10 various exercises 10X
announcements- GROW RUCK Prayers for the families of 3 Doors down, Rudy and NTB
Lastly welcome to WebstUR! looking like a veteran out there already. thanks for joining us and looking forward to seeing you out there again soon!
Two SOJ vets gathered back at buttermilk trail this morning for some ruck training. The trails were quiet this morning as we rucked 5.5 miles. As we came to our turn around point we ran into Fudd and the boys out for their morning trail run. Great work guys! F3 was taking over the trails this morning!
Grateful for the weather and the quality conversation. Have a great day!
5 men decided to see what YHC had in store at The Old Hundred this morning. 4 showed up with their kettlebell and one with a cheese slicer…Here is what went down
quick lap around the parking lot followed by WARMARAMA- SSH, DQ, Arm circles forward and back/ big and little, cherry pickers, merkins, LBCs
THE THANG
started off with a circuit of Squats, Halos, chest press and lunges – 25X
CARDIO – then off to the side parking lot for some kettlebell suicides. carrying you kettlebell we did suicides stopping at each point for 10 merkins.
Round 2 – Swings, curls, skull crushers, overhead press- 25X
CARDIO- side shuffle the parking lot with kettlebell and in each corner 10 merkins
Back to the front parking lot
Round 3 – big boy situps, lawnmowers, flutterkicks with raised kettlebell, plank pull through
2 laps around the speedway with kettlebells alternating holding kettlebell above our head
finished off with parking spots….10 reps of excercise called by pax for each spot and a run to the end of the parking lot in between each time getting one spot closer. exercises were burpees, single leg dead lift, allen iversons, overhead press
Time called
announcements- frozen triangle, growruck- YHC took us out in prayer
10 Beasts showed up at The Old Hundred for some college memories and a little kettle bell workout. Here is how it went down…
Warmarama- a quick loop around the parking lot and then followed by SSH, Helicopters, Cherry Pickers, Merkins, LBCs and Flutter kicks
The group took our kettlebells and YHC lead us to the bus parking lot…
Started off with 11’s – kettlebells on one side doing thrusters and other side incline merkins
one to some circuit training ( 10 mins) 10 american hammers , 20 squats, 30 curls repeat for 10 mins- completely silent pax and YHC was wondering is the plan was too long or boring
short mosey to bus and back
round two ( 10 mins) 10 swings, 20 big boy sit ups, 30 skull crushers repeat for 10 mins- mumble chatter picked up with stories of a dead possum wrapped as a baby and other college stories. after the fire alarm went off at the school we saw it as our time to exit… back to the front for a short round of Mary and TIME.
Thanks to all that came out today. always grateful for the opportunity to lead. special thanks to Nancy for the laughs. Make today awesome!
12 SOJ beasts showed up to better themselves this morning on a beautiful 70 and sunny morning. Many showing off the new F3 swag! The shirts look great!
YHC started with a light mosey over to the warmarama – SSH, Cherry Pickers, imperial walkers, copperhead squats, merkins and flutter kicks
THE Thang
mosey over to the tunnel of love only to find that the tunnel was too dark for YHC plans so we quickly rerouted to the hill at the entrance to the neighborhood for some 11’s – squats and drydocks on the hill…
mosey back to the parking lot for 4 corners – prostitute style – 10 mountain climbers, 20 heels to heaven, 30 freddie mercury, 40 LBCs
mosey to snowman alley for some lightpole work…starting with 2 merkins and increasing by 2 at every snowman at the end of the street we turned around and starting with 1 burpee and increasing by 1 at each light pole back to the parking lot
Finished up with some mary – werkins, diamond merkins, sumo squats, jump squats, rocketts, arm circles, burpees, Lt. dans, should taps, WWII, windshield wipers
Time called
Announcements- sign up for grow ruck, frozen triangle details
Prayers for Futon’s sister in law, purple rains friend and wildcat
Thanks for the opportunity to lead this morning!