Author: Vagabond

  • Kettle Bear 20s

    13 men joined YHC and his janky kettlebell for another round of strength training at the Old Hundred. This KB is starting to build a reputation of its own. Currently thought to play music, be used as a street cone, and to bring hunting in a tree stand. Also known to be readily available on QVC on BOGO. Whatever the purpose, it holds weight just fine and YHC is fine with his thrifty ways and it’s multi-uses. Mumblechatter around this started strong…until the circuits began. According to the random man walking his dog, this is what went down.

    COP:

    SSH, Ukr Soldiers, Cherry Pickers, DM Hang L/R, Butt kickers, High knees, Merkins, LBC, Flutter kicks, W/S wipers, Scorpion kicks

    The Thang:

    Kettle Bear 20 circuit

    20 x Sumo Deadlift High Pulls

    20 x American Swings

    20 x Single overhead lunges (10 each side)

    20 x American Swings

    20 x KB Snatches

    20 x American Swings

    20 x Clean and Press (10 each side)

    20 x American Swings

    20 x Lawn Mower (10 each side)

    20 x American Swings

    Mosey around the speedway

    Repeato x 2

    After 2 circuits, and a lot of groaning at each round of American Swings, we had 4 minutes of Mary to finish us off. Each pax member called 10 reps of a core exercise.

    WW2, 6 inches, scrunchy frogs, box cutters….TIME

    YHC saw the Q sheet open last night and looked up some new KB workouts. This one looked easy enough to remember at 5:30, but challenging. Turns out, it is REALLY hard once you make it through that first rotation of swings. Something a little different though that turned out to be some really good strength training. Nancy pointed out how difficult this is going to make the return of Duke’s B-ball Q at Timberwolf this Thursday. No doubt he is right as the Pax is going to feel this in the upper body the next few days. If anything, maybe it will make those that didn’t show today feel better about their games as we struggle to get the ball 10 ft in the air.

    Announcements:

    5/21 – Family day this Sunday at Better Weaver Elementary. Cookout and B-ball with the M’s and 2.0s. 5pm – til

    This Thursday, back by popular demand, the return of Duke’s Basketball Q at Timberwolf. Come get some

    More on slack.

    YHC took us out.

    Thanks as always for the opportunity to lead fellas. Appreciate you all and the numbers we continue to post. Stay strong and lift each other up when we need it, bc we all will. Iron sharpens Iron!

    -Vagabond

  • Space Ghost Coast to Coast

    4 Stallions whose kids Spring Break plans have been filled with camps and cartoons got up and attacked the Gloom head on this morning. With a lot of our brothers out of town for the week, YHC had a feeling the attendance would be light which gave the opportunity to test some new variations of standard exercises. According to the Janitor patrolling the halls of Tomahawk Middle, here is what went down.

    COP –

    Mosey around the Parking lot and back to center, circle up.

    • SSH, Imp Walkers, Ukr Soldiers, Arm Circles small/big, Butt kickers, Calf Raises, DQ, Merkins, LH to RH high variations (5 count each side), LBC, Flutter kicks, Box cutters, Scorpion Kicks, on your feet

    Thang 1 – The idea here was to try a standard workout with different variations to target muscle groups slightly different. Boy did it. Partner up and do 2 circuits.

    • Partner 1 runs to far light pole
    • P2 does variation of exercises on either bench or wall.
    • Exercise 1 – Pike Press Merkins
    • Exercise 2 – Incline Tricep extensions. (Lean on bench, elbows tucked, bring head down below hands and press up with triceps
    • Exercise 3 – Bench or wall jumps (think box jump but on bench or wall)

    Thang 2 – Mosey to Love hill for 11’s up the hill

    • Exercise at the top, double count ball dippers
    • Exercise at the bottom, squat jumps

    Thang 3 – Circuit 2. Plan was to go island to island for a 3 hour tour, but some giant dumpsters got moved in front of treasure island, so we made a pivot to Space Ghost Coast to Coast (one side of parking lot to the other) made for some brief mumblechatter between the heavy breathing. Partner up again for 3 circuits.

    • P1 runs to the other side of the parking lot and back
    • P2 completes incline curb merkins, calf raises, and curb dips.

    Thang 4 – 20 Calf raises on the curb OYO. Standard, toes in, and toes out.

    Mosey back to flag and do progressive burpees on the way home at every lit light pole. Made it up to 4 and it was time.

    Great work today fellas. It was a standard workout with a twist, and this one had me breathing a little deeper and hitting the muscles a little different. Way to put in the work!

    Announcements-

    • See slack for CPR classes, 2 spots left for each time slot.
    • Conversation on EH of our brothers that have remained out. Winter is gone, and today was a crisp 70. Time to work on getting our guys back out for the Spring/Summer/Fall routines. Discussed having deeper conversation at our next monthly SOJ meeting. Would love to see some of you there.

    As always, make it a great one fellas. Iron sharpens Iron.

    -Vagabond

  • Hate no more at the Old Hundred Speedway

    Today is a big day for YHC. The big 4 0. Staring down a decade of silence. In retrospect, how YHC grew up, many that are close, YHC included, don’t expect to make it this long. So to that, I look back, look at today, and understand that today is a blessing. Today I am surrounded by a bunch of HIMs, many of whom have walked a line not too dissimilar at some point in time. Yet, together we stare the Gloom right in it’s face, and prove that we are stronger today than we were then. That is what makes F3 what it is, and YHC couldn’t be happier to start his 40th trip around the sun than with this crazy gaggle of HIMs. Many whose mumblechatter is nonsense, many who make sense, but offer the 45 minutes that YHC needs a few times per week. Today there were 12 HIMs that came to give YHC a hard time, and I wouldn’t have it any other way. According to the complaining HIMs whose mumblechatter was incessant, here is what went down.

    COP:

    One lap around the school, SSH, Imp Walkers, DQ, Cherry Pickers, Butt Kickers, Calf raises, Merkins, Superman, Scorpion Kicks, LBCs, Flutter Kicks, Dying Cockroaches, on your feet.

    The Thang:

    In honor of 40 trips around the sun, YHC had a fun, yet challenging surprise for the PAX. This will be forever be known as The Old Hundred Speedway. There is a perfect oval that runs around the parking lot. At each corner is a light pole. At each light pole lays a surprise. 4 laps, 40 reps of different exercises at each corner of the track (was the intent). As we mosey to each corner/light pole, we carry our kettlebells or dumbbells with us alternating fireman carries, and unilateral hallelujah’s. Switch sides as we navigate from exercise to exercise.

    Lap 1 –

    • 40 Arnold Presses, fireman carry right
    • 40 curls (20 each side) hallelujah carry right
    • 40 clean and press (20 each side) fireman carry left
    • 40 tricep extensions Hallelujah carry left

    Lap 2 –

    • 40 lawn mower rows (20 each side) repeat carries as stated above for each.
    • 40 curl to press (20 each side)
    • 40 gorilla rows (20 each side)
    • 40 press (20 each side)

    Lap 3 –

    • 40 kettlebell swings
    • 40 Goblet squats
    • 40 Single leg dead lifts (20 each side)
    • 40 sumo deal lifts

    Lap 4 –

    • 40 Kettle copters
    • 40 American Hammers
    • 40 WW2
    • 40 Overhead leg and arm extensions

    (Due to time, we completed Lap 4 at the start/finish line, but all exercises were completed).

    TIME!

    COT:

    YHC took some time to reflect with the Pax a bit on his upbringing and why getting to this point is so special. As well as how F3 pulled YHC from Sad Clown syndrome. Three of the Four FNGs from yesterday made the post so thought it was appropriate to discuss the F3 principles and Freed to Lead. May we go into the week and be leaders and brothers for those who need it.

    Also, don’t forget the Oyster is bringing Uncrustables lunch at Wong’s Taco this Thursday 11:45-12:45 for 2nd F. Make it out if you can.

    This one was an absolute burn out. But no better way to go into this new phase of life than as hard and strong as possible. Way to push gents and thank you for putting in the work today. Thank you for joining yesterday as well to the tune of 26! Iron sharpens iron!

    Vagabond

  • Christening of the Alamo

    26 Chubby Hubby’s stared second winter in the face and came out for the inauguration of F3 Rva’s newest AO, The Alamo. What an unbelievable turn out with 4 FNGs, and 22 brothers in arms from not only SOJ but from all around the F3RVA. Appreciate your support and turn out fellas! It was so much fun to see the support and so many new faces. Here we GROW!!! According to the Ms that were watching their stallions through their Ring Doorbell cameras, here is what went down.

    COP-

    Mosey to the cul de sac to the right of the clubhouse and back. Then to various exercises. SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, Merkins, quick Broga stretch – plank hold, LH high, RH high, Left foot to left hand stretch, hands to the sky, back to plank, right foot to right hand, hands to the sky, back to plank, LBC, Freddie Mercury, WS wipers, on your feet.

    The Thang –

    Mosey to the modern homes and partner up for a Dora. P1 runs to the modern home sac, P2 does various exercises until numbers are completed as a team. 100 merkins, 200 LBCs, 300 double count mountain climbers.

    Mosey down the hill to the stop sign and get into groups of three for a Triple Check. P1 runs down to the cud de sac on the right while P2 does merkin variations. R1 is diamond merkin, R2 standard Merkin, R3 wide grip merkin. P3 does standard WW2 for R1, WW2 twist left R2, WW2 twist right R3.

    Mosey to bottom of the Endstone hill. Not as long as Satan’s Hill, but a bit more incline for a mini Jacobs ladder due to time. Run to the top of the hill and perform 3 burpees, back down 2, up 1, then mosey back to the flag. With 4 minutes left, we finished it off with a little ring of fire.

    COT –

    Numberama, Namerama, the norm. What a great morning Gentleman! So much fun seeing all of the support and new faces. 4 FNGs showing up is incredible, and we have more that have messaged me that they will be there in coming posts. All four said they would be back out as well. Couldn’t have asked for a better way to finish off my 30’s. Got names and email addresses from FNGs so please welcome them when they join slack (Cookie, Armstrong, Warbie, and 3 Doors Down). Prayers for YHC and Gypsy’s two cousins who both just had 2.0s and had challenges with stays in the NICU. Prayers for all of the brotherhood, that we will spread the word and continue to grow.

    Tomorrow is YHCs official bday, the big 4 0, and I will have the Q at Old Hundred for Kettlebells as well. Would love to see any of you there as well. Appreciate every one of you and what F3 has done for me. Thank you all for the brotherhood! Let’s EH a few more, and SL our brothers who have been absent. Together we will continue to grow this thing!

    Vagabond

  • Tour de Timberwolf

    5 Beasts mustered the strength to push their legs out of the sack this morning and stare the dark hours in the face. YHC had a planned Q for the AO since becoming site Q to show the PAX all the AO has to offer. Today was that day. Let’s just say that we didn’t stop moving, and much like an excursion when traveling abroad, we hit all of the top tourist destinations. According to our guy in the green trash truck, here’s what went down.

    COP:

    SSH, DQ, Ukr Soldiers, Butt kickers, calf raises, Arm circles small then big, one leg ankle circles to warm up the joints (I knew we would need to), Cherry pickers, Merkins, LBCs, Flutter kicks, on your feet and let’s mosey.

    The Thang:

    The idea was to hit as many points of T-wolf as possible so we did a lot of short burst exercises today. Here is the progressions:

    • Mosey to benches and partner up. P1 runs to farthest light pole, P2 does incline merkins. Run it back with P2 doing dips
    • Mosey to Love Hill. Sprint up, jog down for one minute
    • Mosey to the light poles in the bus parking lot and do a burpee loop. Start with 1 at first light pole, 2 at the second, 3 at third until we got to 5. What goes up must come down so we repeated burpees 4, 3, 2, 1 to the last light pole in the loop
    • Mosey to bus lines. It wouldn’t be a Vagabond Q without some variation of the large parking lot tracers. Run up side shuffle, bernie back then hit the curb for 5 double count toe taps. Run up, karaoke, bernie, 5 count toe taps. Repeat until we reach the end of the line.
    • Mosey to treasure island for some indigenous plank walks. We got a little off base here with who was going to be the first runner, but we knocked it out. Runner runs around the island while the PAX plank walks around the island. Continue the progression in the line. Reverse it with Crab walks on the curb the other direction for one more rotation
    • Mosey to light pole alley. Merkin progression by 2s. Start with 2 at the first light pole, 4, 6, 8, 10 when we hit the 5th light pole.
    • Mosey to Bball courts. Suicides for 1 minute, no stopping
    • Mosey to track for CORE four corners. Exercises were 10 heels to heaven, 20 windshield wipers, 30 LBCs, 40 Freddie Mercuries
    • Mosey to tennis courts for another four corners, but getting the PAX involved with exercise choices. I kicked us off with 10 merkins, Mcgruff chose 20 WW2s, Heist chose 30 SSHs, Mudslide chose 40 squat jumps, but pivoted to monkey humpers
    • Mosey to the 6th light pole bc we couldn’t leave any out. My intent was to finish with a burpee progression down 5,4,3,2,1 but I looked at the time after 5 and 4 and we had one minute left, so moved to merkins for 3,2,1.
    • Mosey to flag…TIME

    Man, I will tell you that in my brain this was a great idea. I wanted to show the PAX all the great options T-wolf has to offer. It is one of my favorite AOs, and we hit most of them, but this one was a beat down. Everyone in the PAX were filling their lungs at the end, but it was well worth it. We got our money’s worth and that one will be making a comeback. Would love to have some more of you join us soon to get a taste of T-wolf.

    COT:

    • Chatter about all the options T-wolf has to offer. YHC encouraged the PAX to lead one similar of their own soon
    • Spring is around the corner and with that, continue to encourage those coming out of hibernation to join us back in the gloom. It is more about the brotherhood, the workout is a bonus. 45 minutes of DUDE time that we so rarely get. And don’t hesitate to put a bug in the ear of the M’s to help encourage their better halves to burn off the Covid 20. Use a little Goggins mentality to encourage others to own the dark hours and not be scared of 5:30.
    • Reminder that 3/20 we will be shifting the Monday Satan’s Hill to Rountrey. We would love a big showing to turn some heads of all the runners and walkers in the neighborhood. YHC will be leading that Q and it will be last day of hate Q. YHC will also be leading the Tuesday kettlebell work out for the big 40!
    • Prayer for all of our brothers on IR and those that just need the extra motivation. As daylight creeps back in next week and the weather turns, let’s get our guys back out for that DUDE time. Prayers for motivation to lead and that we may be shown the way to have impact.

    It was a hell of a morning gents and I appreciate you all for joining. That was the hardest part of your day! Let’s own the end of this week.

    -Vagabond

  • LL Bean of Fire, Tabata Style

    It was an interesting start to the day as YHC waited for the clown car that never showed. 519 hit and YHC and Kelly were texting back and forth about picking the other up in a scramble, but instead crossed paths like strangers in the night. YHC showed up with 1 minute to spare and the RT crew showed up three deep in three different cars. In all, we had 5 BEASTS that showed up to own the dark hours. Well, most of us showed up on-time anyways, Mcgruff showed up about 5 minutes late, he was the supposed to be the captain of the clown car this morning but woke up with 7 minutes to start. Nice work getting out anyway McGruff! It was an interesting start to the day, but we still got it in. According to the Frogs in the rock pile, here is how it went down.

    COP:

    SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, cherry pickers, dead man hang, stretch hands high, then back, then right/left. Merkins, hold plank, left hand high, right hand high, LBC, flutter kicks, rosalita, dying cockroaches. flip it over for some Superman’s, scorpion kicks, and into a little light broga. Start off in Fudd’s wife position, then to Wilson’s wife, right foot forward to hand, hands high, right hand high, back to Fudd, then to Wilson, left foot forward, hands high, left hand high. (I thought mixing in some good stretching and Broga to the SOPs would be a different but nice start to the week, I know my hips enjoyed it). Mosey to top of the hill and back down to rock pile, select coupon carefully.

    The THANG:

    Before heading out, I wrote down 14 different exercises to do with a coupon and put them in my bright orange LL Bean hat. The plan was to work through as many of the exercises as possible Tabata style. We work through an exercise for a full minute, then mosey to the fire hydrant halfway up the hill and back. Take turns pulling exercises from the hat without stopping. The exercises were as follows all with Coupon.

    • Thrusters
    • WW2
    • Curls
    • Skull Crushers
    • Rock Squats
    • Rock swings
    • Rock Copters
    • Rock Merkins
    • Overhead Press
    • Overhead leg extensions (hold coupon high and extend above your head while legs extend just to ground and back)

    We ended up getting through all but two before we hit time. I thought it was fun to do something a little different this morning and put some variety of stretching/Broga mixed in with a different style of workout than the norm. More of this to come as YHC looks to expand how he leads.

    COT:

    Conversations on how to get our numbers back up to 10+ at SH. We know a lot of us have a lot going on right now, but how to better shield lock each other and get our brothers that aren’t on IR back out. Congrats to everyone that did the Glow for Galactosemia 5k yesterday, we know that probably had something to do with the lighter numbers also. Prayers of healing for all of our brothers on IR. A lot of us recovering from different ailments, hope you guys get back to normal soon and we get to see you guys out sooner than later. Prayers for motivation for the brothers that just haven’t had the drive to get out lately. Prayers that we all have a great week and to be the best leaders we can at home, in our careers, and in our communities. Great job today gents, you all put in some work. Way to win the Morning, that’s how we win the day!

    -Vagabond

  • Exploring The Newmarket Sac(s)

    5 Men gave the Heisman to the fartsack and came out to brave the gloom. An unusual sight on the Q sheet at 9:30 last night and no name was on the Q sheet for SH, so YHC jumped it and led the group on a cul de sac tour of Newmarket. According to Herme who drove by and gave a honk, here is what went down.

    COP:

    Mosey to the top of the hill and back. SSH, Imp Walkers, Ukranian Soldiers, DQ, Arm circles big and small, LBC, flutter kicks, rosalita, merkins, and we were off.

    The Thang:

    Mosey up the hill and hang a right to meet the first cul de sac. Partner up, partner one does called exercise while partner two runs to the bottom of the cul de sac and back. Do this throughout the neighborhood for eight cul de sacs in total. Below are the exercises for each

    1. Merkins
    2. WW2
    3. Carolina Dry Docks
    4. Freddie Mercury
    5. Planks alternating left hand and right hand high
    6. Windshield Wipers
    7. Dips on curb
    8. Squats

    Mosey back to cul de sac on the left, through the woods and back to flag. Time was called. Mumblechatter started off strong with discussions of the norovirus with so many brothers battling it, to the benefits of a bidet to help with the battle. It started to slow down after the third tour. Though it seems like a relatively simple concept, when you don’t stop throughout it is a beatdown. Just north of 3 miles of running throughout while completing all exercises with no breaks. Well done gents!

    COT:

    Numberama/Namerama. Recap of last weeks SOJ leadership meeting. Ideas on how to expand membership and shield lock brothers that haven’t been out in a while. Brought up the topic that was discussed at the meeting and shifting one day to Rountrey clubhouse to attract more members and give a different option during the week. Left open for more discussion but seemed to be viewed positively. Prayers for all of the PAX that are out with the stomach bug. Also those recovering on the IR. Prayers to crush the week ahead as leaders in our community. Great job again fellas, SYITG!

    -Vagabond

  • The Wolf Never Slows Down

    10 of SOJs finest rose to attack the dark hours and embark on a calorie burning workout aimed at keeping their heart rate up for the majority of the beat down this morning at T-wolf. These men CRUSHED it!!!

    Warmerama:
    SSH, Imp Walkers, Ukr Soldiers Arm Circles, Stretch MLR, Merkin, LBC, Flutter Kicks, Rosco’s wife (Pigeon stretch), Scorpion Kicks (It is very obvious we need to do more hip stretching with this crew, not winning any gymnastics contests)

    The Thang:
    Mosey to the track for a Prostitute. Start at straight-a-way, 1 burpee, first corner 10 Merkins back to start for 1 burpee, wait for six. Repeat process and exercises at each corner and back at each corner. corner 2 Dry docks, corner 3 LBCs, corner 4 American Hammers

    Mosey to the steps by the field for a TRIPLE CHECK. P1 dips, P2 step ups, partner 3 runs to the end of the field. Actually, bc of the initial deep breathing and mumble chatter, I started at half field, and the men were running too fast, so we made a pivot to the end of the field. Mumblechatter grew at that point…”isn’t an audible supposed to get easier?” Nah

    Mosey to bus lines for parking lot tracers in the bus parking. Run up, bernie back, back to flag.

    Time.

    NMS:

    Proud of these fellas today. Very little down time, the mission was to keep moving and keep the heart rate up. Everyone gave a great effort today and encouragement. it was really nice to come back to the Q sheet after a few stints on the IR and nagging knee/toe injuries. I also appreciate DTH for challenging me to take a lead, and to the fellas that were willing to get up and attack it with me. These men pushed hard, and it was great to see 10 hit the wolf. Nice to see some new/newer faces today. Nice to meet Dryrub and see Escobar again. Stay strong and keep coming brothers. Great work today!

    Announcements:

    • Frozen Triangle this Saturday. Stay strong and stay healthy brothers!
    • Kettle Bell workouts on Tuesday at Old Hundred going on Q sheet. Nancy’s a beast and starts wtih 35s.
    • Thur 1/26 2F lunch at Chicken Fiesta on Midlo Tpke.

    Prayer Requests:

    • Entire department going through layoffs at Cap1. For our brothers and families impacted, prayers that they land on their feet and make it through with a positive spirit
    • Prayers for our brothers doing the frozen triangle
    • Prayers for everyone on IR and that those not find the resolve to get up and get back out
    • Prayers to strengthen the SOJ and F3 brotherhood
    • Prayers to attack the end of the week as better fathers, husbands, sons, and friends. Let us be leaders as we go into our day and the end of the week.

    Iron sharpens Iron

    -Vagabond

  • Let’s get back Q it!!!

    NINE SOJ Beasts took on a zero humidity, 62 degree day morning that was picture perfect for a beatdown. After some encouragement by the PAX the prior week about getting up and leading, YHC decided to get back on the Q sheet. According to the substitute teacher walking in the side door, here is how it went down.

    COP:

    Mosey to the large parking lot out front. SSH, Imp Walkers, Ukrainian soldiers, Arm Circles, Dead man hang (C,R,L), some more stretching on the six (very much needed after DTH running Q the day prior), LBC, Freddie Mercury, H2H.

    The Thang:

    On the far parking lot line. Bear Crawl progressions with Merkins at each line. Start with 1 bear crawl to next parking line, 2, BC to 3 and so on until the end of the parking lot. Do the same back down the parking lot with crab walk and WW2s.

    Mosey to the benches for a triple check. Runner to the last light pole in parking lot. Partners 2 & 3 do incline merkins and dips x 3. 3 HIMS had a false start so we celebrated their eagerness with 3 burpees.

    Mosey to school entrance to attack the hill for slow 11’s. Start at the bottom of the hill with jump squats, and hand release merkins at the top. Wait for the six back at the bottom and we head up the hill in different fashion each time starting with a Bernie, karoake L then R, lunge, and bear crawl. Repeato, instead substitute a broad jump for a bear crawl on the last rep. Mosey to the flag, quick stretch, and time.

    COT: YHC took us out.

    Announcements – Reminder of convergence at Dogpile on Monday. Reminder to encourage your brothers to lead if that is their thing, to show up at a minimum and encourage each other. Thanks for the encouragement by the PAX to get back on the Q sheet. Prayers to Rosie’s friend Jeff’s family who unexpectedly passed away last week. Prayers to all of our brothers on IR for healing hands. Prayers to all of our brothers to get back up, get back out, and have a positive impact for each other and our communities.

    Thanks for all that you do gents. Appreciate you all as always.

    -Vagabond

  • Catch up From SOJ Takeover

    YHC slacked from last Thursday, and is finally catching up for big data. Two HIMS put in work at T-wolf. According to the garbage truck driver that honked on the way by…it was epic.

    -Vagabond