Author: Johnny Schroepfer

  • SOJ Takeover: First Watch Edition

    First Watch has always been one of my favorite spots in Richmond, so when SOJ Takeover was proposed, it was my first choice. Excellent dudes and always a good time with plenty of banter and 2nd F after a beat down. 

    Five men answered the 5a call this morning. Here’s what went down:

    Mosey to Parking Lot

    Warm up — Parking Lot

    • Few laps around the parking lot 
    • Circle up
      • Side Straddle hop — 20x
      • Dead Man Hang — C/L/R
      • On your six,
        • Leg out L/R
        • Roscoe’s mom L/R
        • Pull leg to chest L/R

    Thing 1 — 11s @ Far End of Parking Lot

    • Hand Release Merkins
    • Jump Squats
    • Run width of parking lot

    Thing 2 – Four Corners, Stacked

    • 10x Burpees
    • 20x Carolina Dry Docks
    • 30x LBCs
    • 40x Squats

    Thing 3 — DORA

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Timer Lunges across parking lot
      • 5x merkins
      • Bernie back

    COT

    • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
    • Prayer Requests
      • All those battling cancer or have friends/family impacted by cancer 

  • Breaking Bread

    YHC and Swoop teamed up for breaking bread this weekend. On our drive to/from we covered our usual topics that we typically discuss over morning coffees after workouts — mindset, principles learned from faith, gratitude, drive, and the importance of instilling those characteristics in our children. Breaking Bread always finds a way to create the clarity and focus for what matters most in life. Giving back, being grateful for all the goodness in your life, and looking out for others when they’re most in need. 

  • 12 @ The Alamo

    12 men, including an FNG, got after it this morning to start the week off right.

    Several VQs are coming up, see announcements, let’s get out there and support those men.

    Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 30x
      • Dead Man Hang — C/L/R
      • On your six,
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Thing 1 — 11s @ Horseshoe by Tennis Courts

    • Navy Seal Burpees
    • Heels to Heaven
    • Run ½ of Horseshoe 
    • Plank for the 6, L/R hand high, hold, recover

    Thing 2 — Coupon DORA @ Horseshoe by Model Home  

    • 100x Skull Crushers
    • 200x Curls
    • 300x Chest Press
    • Timer lunge to end of parking lot
      • 5x Mike Tyson push up
      • Bernie back 

    Mosey to entrance of Clubhouse

    Thing 3 — Triple Check: Abs @ Norland Road

    • Timer runs to end of the street and back
    • American Hammers
    • LBCs 

    COT — @ Alamo

    • Announcements
      • VQs
        • 4/6 Fergie @ DogPile
        • 4/22 Blacktop @ Alamo
        • 4/25 Rudy @ Timberwolf 
      • 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
        • 9/21@ Dogpile
        • Raising $10,000 for Pediatric Cancer Research 
    • Prayer Requests

  • This one is for Futon

    YHC was picking his daughter up from daycare yesterday, minding his own business, and along comes Futon talking smack and encouraging my daughter to purchase a book from the book fair after we agreed that we didn’t need any more toys or books.

    Needless to say, YHC walked away with a $20 Barbie book including a toy microphone and began planning his payback. Please direct any and all feedback on the Q today to Futon.

    Here’s what went down:

    Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse

    Warm up — @ Clubhouse

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • On your six,
        • Roscoe’s mom, L/R
        • Leg to chest, L/R

    Thing 1 — Triple Check @ Satan’s Hill

    • Burpees
    • Merkins
    • Runner to the top of Satan’s Hill and back

    Mosey to Farham Lane 

    Thing 2 — Super DORA @ Farham Ln

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Squats 400x
    • Lunge halfway down Farham Ln, Bernie back

    Mosey to Clubhouse

    COT — @ Clubhouse

    • Announcements
      • Rain or Shine at Dogpile, Mostly Rain – Heist has the Q tomorrow at DP
      • Last Year of Hate – Heist Turns 39, Q at NoToll Tuesday 3/26
      • GrowRuck – Sign up, let’s go. Rosie/DTH for details.
      • 10 Year Convergence / Pediatric Cancer Awareness – We’re aiming to raise $10k for our 10 years of F3 RVA, all funds go to pediatric cancer research and development. Futon/Yeehaw to provide details in coming weeks on how to get involved.
    • Prayer requests
      • Prayers for Wildcat and his family with the upcoming scans.
      • Prayers for NTB and his family with the news of expecting another member of the family.
    • Futon took us out

  • Coupons & 11s: The Breakfast of Champions

    17 men answered the call to get after it this morning, including 1 FNG (Welcome, Crabgrass!). Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 20x
      • Copperhead Squats — 15x
      • On your six,
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Thing 1 — 11s @ Horseshoe by Tennis Courts

    • Hand Release Merkins
    • Squats
    • Run ½ of Horseshoe 
    • Plank for the 6, L/R hand high, hold, recover

    Mosey to other side of Horseshoe

    Thing 2 — ‘Futon/Swoop Special’ @ Horseshoe by Model Home  

    • 100x Side Lunge, Double Count
    • 200x Overhead Press
    • 300x Chest Press
    • Timer lunge to end of parking lot, bernie back 

    Mosey to entrance of Horseshoe

    Thing 3 — Triple Check: Abs @ Norland Road

    • Timer runs to end of the street and back
    • American Hammers 
    • LBCs 

    COT — @ Alamo

    • Announcements
      • March 18: Alamo Turns 1! Come celebrate 1YR of Alamo, bring an FNG! 
      • September 21: Convergence – 10 Years of F3RVA & Pediatric Cancer Awareness
    • Prayer Requests
      • Family and Friends who lost their teenage girl and was found this weekend along Charter Colony

  • Breaking Bread: Family Edition

    My four year daughter and I spent Saturday night providing dinner for individuals in need. Bringing Ellie along allowed for the opportunity to demonstrate that acts of service and compassion need to be a central component of how we show up in our day to day.

    Listening to her observations about this experience and addressing her questions around generosity were both an excellent reminder that despite her being four years old, she’s keenly aware and observant of the little things in life. 

    It reminded me of the importance of striving to be a HIM and instilling in her the values of kindness, humility, and service. On the way home, she asked to stop at Dairy Queen for ice cream… so clearly I have a ways to go.

    Always grateful for the opportunity to contribute to what we’ve got going on in F3 RVA.

    Have an excellent weekend, gentlemen. 

  • Monday Morning Gloom

    Ten men braved the post Super Bowl monday morning gloom at the Alamo. Here’s what went down:

    Map: https://onthegomap.com/s/77bsh04p

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 20x
      • Copperhead Squats — 15x
      • On your six,
        • Alabama Prom Date 15x
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Mosey to Rankin Drive

    Thing 1 — B.L.I.M.P.S (Rankin Dr)

    • B – Burpees 15x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 25x
    • M – Merkins (no cheat) 30x
    • P – Plank Jacks 35x
    • S – Squats 40x

    Mosey to Endstone trail 

    Thing 2 — Dora: Abs (Endstone Trail) 

    • Timer runs to end of the street and back
    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x

    Thing 3 — 0.5 mile group run to Litton Dr.

    Thing 4 — Dora: Arms & Legs (Litton Dr). 

    • Runner around cul de sac 
    • Mike Tyson Merkins 100x
    • Copperhead Squats 200x
    • Lunges 300x

    Line up — mosey back to The Alamo

    COT — @ Alamo

    • Announcements
      • Grow Ruck
      • Congrats to EF Hutton on 1,500 (er, 1501) Posts!
      • Blue Ridge Half

  • Buttermilk Trails & Dogpile COT

    Three men launched from just outside Belle Isle Park at 6a for a 2 hour, ~6.5 mile Ruck throughout the Buttermilk Trails. Morning temperatures were perfect for getting after it to start the weekend off right.

    PAX enjoyed a casual hike filled with banter and even made a mid-hike pit stop at Dogpile just in time to join Handshake and the PAX as they closed with COT. First bumps and welcomes from all at Dogpile before turning around to complete the remaining ~3 miles back to our starting point.

    Excellent view of the sunrise while crossing Nickel Bride and grateful for a morning of fellowship and Ruck training, despite YHC’s navigation abilities (Thank you AllTrails).

  • Miles of Merkins

    4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down:

    Mosey to Track

    Warm up — @ Track

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • Copperhead Squats — 20x
      • On your six,
        • LBCs — 20x
        • Heels to Heaven — 20x
        • Alabama Prom Date — 20x

    Thing 1 — Mile of Merkins @ Track

    • Group Run
    • 1 lap — 15 hand release merkins 
    • 2 lap — 15 hand release merkins
    • 3 lap — 15 hand release merkins
    • 4 lap — 15 hand release merkins

    Plank for the 6, mosey to base of hill by buses

    Thing 2 — DORA @ Base of Uphill

    • Runner up the hill and back 
    • 100 — WWII
    • 200 — Mountain Climbers
    • 300 — LBCs

    Mosey to Football Field

    Thing 3 — Sprint/Suicides @ Football Field 

    • 25 yards — Bernie back
    • 50 yards — Bernie back
    • 75 yards — Bernie back
    • 100 yards — Bernie back 

    Mosey back to school

    Ring of Fire: PAX Choice of Merkin

    • Hand Clap
    • Wide Grip
    • Triangle

    Plank, hold regular, left hand/right hand high, drop to lowest point possible and hold. Recover

    Thing 4 — School Doors

    • Ran length of school stopping at random doors and PAX calling various exercises, set of 5 each time 

    Mosey to Flag

    Thing 5 — Stretching

    • Closing stretches
      • L/R knee to chest 
      • L/R leg over body
      • Dead Man Hang

    COT — @ Flag

    • Numbers & Names
    • Announcements
      • Grow Rick, sign up!
      • Blue Ridge Half Marathon at the end of April. Small group of F3 committed, DM Yeehaw if you’re interested. 
    • Prayer requests
      • Prayers for Wildcat’s sons procedure and upcoming Wildcat scan. 
    • Bring it in


  • Breaking Bread: NYE Reflection

    Spending New Year’s Eve contributing to breaking bread for individuals that need love, kindness, and support the most this holiday season was significant for me since I spent a majority of this year on the receiving end of that same kindness with a sick child. 

    2023 was a year that was nothing short of the bring you to your knees type of humility that life will serve up to you from time to time. In my case, it was when my 2 month old daughter, Liv, was diagnosed with high grade glioma brain cancer on 1/13/23. 

    Along with that diagnosis came the overwhelming support and kindness of family, friends, and strangers as we found ourselves on the receiving end of the same love, kindness, and support that was expressed this evening. At the end of the day, not having to worry about what to feed yourself (or the kids) was a relief and a huge comfort when switching between hospital and home stays.

    We lost count of the amount of meal trains and baked goods that individuals and families chose to bring to us, but what it did was instill a deep sense of appreciation and gratitude for how much impact small gestures of kindness and a warm meal can have on someone in need or enduring hardship. 

    With the year coming to a close and with it, a much healthier one year old girl, we find ourselves shifting from a place of needing support to one of giving back, paying it forward, and being the enabler of that support for others in the same way that this support was provided to us.

    I’m grateful for the opportunity to be a small part of the F3 contributions to breaking bread this year and to close out a tough year by providing others with comfort and support in the form of a warm meal.