Author: Swoop

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!

  • Billy Madison – Flex Friday @ SH

    Warmarama – SSH, ukranian soldiers, grass grabbers, merkins , LBCs

    13 beasts came out this morning to see if they had enough in them before the holiday weekend to graduate from the school of Billy Madison. the pax had been asking YHC for some coupon work so i thought it would be a timely Q to lead. The pax delivered and we all graduated!

    Exercises ( 12 count per exercise, each round stacking a new grade on top)

    1st grade – Halos, 2nd Grade -Squats, 3rd Grade – Bench Press, 4th Grade – Lunges, 5th Grade – Swings, 6th Grade- Curls, 7th Grade – Overhead Press, 8th Grade – big boy sit-ups, 9th grade- Skull crushers, 10th grade- Merkins, 11th Grade – LBC’s, 12 grade – Burpees

    Announcements- Murph tomorrow at rock and roll 7 am, convergence monday ( ruck beforehand), family cook out june 2nd horner park

    YHC took us out in prayer

  • It’s about the people- Swoop 1 year

    30 beasts showed up for the 1 year anniversary for YHC. YHC was taken back by the showing from this group and immediately began planning some audibles due to the size of the group. here is how it went down.

    Slow mozey up and down satans hill to get the blood flowing then

    warmarama- SSH, Dead man hang, Ukranian soldier, copperhead squats, merkins, LBCs, stretches

    THE THANG

    2 rounds of 5 burpees, 10 WWIIs, 15 squats , 20 monkey humpers

    mozey to the entrance of the neighborhood for some 11’s – runner to the sign and back. exercises were diamond WWII’s & HR merkins

    Mozey back through the parking lot and trail and over to the cul de sac near Wilson’s house for a triple check. mountain climbers, mike tyson pushups and runner up the hill.

    mozey to the top of the hill for a dora- 100 merkins, 200 APD’s and 300 jump squats ( called early for time)

    mozey back to the flag with one minute to spare… 5 burpees OYO….time called

    Announcements

    1. State farm one year
    2. Memorial day convergence
    3. 2nd F lunch @ firehouse north of the River

    PEDIATRIC CANCER FUNDRAISER – DONATE TO HELP KIDS WITH CANCER. SHARE WITH EVERYONE YOU KNOW… https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

    YHC gave a quick speech full of emotion for this group of beasts. I heard Gomer say ” It is not about the AO its about the people” this morning to another member of the pax and it home with me for the whole workout. YHC was taken back by the showing of love this morning and this group has meant a lot to me over this year. I have seen a group of men who step up to help others in many ways and will do anything to help a brother out. Growruck was a great way to finish out year one for me and to see first hand a group of this PAX coming together to pull each other across the finish line. MUCH LOVE AND RESPECT TO F3 RVA. Lets continue to show the sad clowns how F3 can change their lives!

    Wildcat took us out in prayer.

  • Not Rucking Around

    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!

  • Dont drop the rock

    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

  • Speed Humpers

    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

  • PI day hill training

    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!

  • Long live the A L A M O

    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!

  • The Sky was lit up this morning…

    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!

  • Back on the buttermilk trail…is that Fudd?

    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!