Four runners lit up the streets of Salisbury for this week’s edition of OTB. Route was familiar but backwards from the usual…and so seemed a bit different. Thanks to Draper for guiding us along.
Runners got anywhere from 5.5 – 6.2. All of the world’s problems were solved.
Really couldn’t have asked for a more beautiful morning for a run.
As the SOJ takeover of Atlee High School commenced, hot air balloons floated up from the Hanover County Municipal Airport. And just like that , all 5 men made a pact to never go up in one of those dang things. A real bonding moment.
Long mosey back behind the school for a warmarama. DQs, helicopters, SSHs, hand-release mirkins, and then a series of signature SOJ hits like the Apple Bottom Poppers, Imperial Squat Walkers, oblique crunches, and the big hit Rosalita Dips.
Mosey across the fields to the football practice area where a convenient 5-man sled was there for the pushing. We pushed it in a big circle and then back again. Have to agree with Corned Beef, would not want to meet a lineman in a dark alley.
Mosey over to the strange jungle gym thing where we did a series of jerkins and shuffling across. Then a balls to the wall 15-count and then shuffled back across again.
Continuing with the spontaneity, we pulled out the tractor tire. One man called an exercise for everyone to do, while the person who called it out flipped the tire 5 times. All the way across the field with mirkins, squats, ball dippers, etc etc. Then back the way we came, except this time one person called out some ab exercises to get everyone laying down on the dewey grass. So then we just kept the abs going with nary a dry spot to be found.
Mosey back to the football field for a game of Snuff’s ‘cone flip or else.’ The goal of the game is to get the cone all the way across the parking lot. One at a time each man flips the cone forward, and if it lands right side up, 5 monkey humpers. If it falls over, 1 burpee for each time it has fallen over. A few clutch upright cone flips by Bulkhead and his low to the ground technique, and YHC who just flung it like a baseball bat. We made it across with only doing 6 burpees at the final flip for a modest total of 21.
Then some indigenous pole smokers while timer ran to the lightpost, switching up the exercises until we got all the way there, with some good squats and caroline dry docks.
Mosey back around the front of the school to door B12 where we did extended wall sits while the each man took a turn running forwards then back.
Mosey to the front lot for the finale – the bear crawl ascending parking space mirkins, all the way to 10, followed by some ab Mary, light stretching, finishing it off with a 1:30 elbow plank.
All in all a beautiful morning to be out in the sunshine and enjoy the spontaneity. Great AO and I hope the rest of SOJ gets chance to get up there with the true Daville legends. As always, appreciate the hospitality and the bond of seeing old friends and making them flip cones.
Afterwards we went for coffee at Local Cup. Great way to kick off the weekend. Peace.
First day of #SOJTakeover and this SOJer found himself at the epicenter to where it all began. There were plenty of OG stalwarts to keep YHC company as 13 strong posted to see what SOJ had in store for them. YHC had made the long treacherous journey to the great north. No white walkers spotted. According to the pickle ball tourney here is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,
WO1: Dora: Runner goalpost to goalpost, 100 Merkins, 200 LBC’s, 300 SSH
WO2: Triple check: Runner sideline to sideline, with Dips, LBC’s.
WO3: 3 Quarter pounders. 1st 25 Plank jacks, 50 Hand release, 75Merkins, 100 Drydocks. 2nd: 25 Squats, 50 ?, 75 Imperial Walkers, 100 SSH’s. 3rd: 25 WWII, 50 LBC, 75 Flutter kicks, 100 Dollies.
WO4: Various runs sideline to sideline
Ring of fire merkins, 4 MOM PAX call abs.
Announcements: Coffee immediately following. Tuckahoe lunch at Firehouse subs Tuesday.
Prayers to Blue Moon and knee surgery. Prayers to all PAX with grads and their next phase of life.
YHC took us out in prayer.
Always an honor to lead, but especially this awesome group of PAX.
It was 4 of us starting out at the latest edition of Rockwood Park’s Rock n Roll. Beautiful morning for a birthday Que. By the time it was over with, I don’t think any of the PAX will forget how old I am any time soon. We started out moseying over to the parking lot on the other side of the playground and a black ?⬛ crossed the road right in front of us. Not that it was going to stop us. Here’s what went down.
Circled up for the usual intro and warmup
Various exercises performed In Cadence
SSH, Imperial walkers, Don quyotes, Canoe holds with arm circles, variations of LBCs, merkins. Just as we finished the warmup McRib showed up to make our foursome a fivesome.
Next we all performed 3 sets of exercises at each end of the parking lot.
39 chair dips, 13 merkins
Mosey over to the small hill near the concession stand.
39 double count mountain climbers at the top of the hill
Run down the hill
39 squats at the bottom
Bernie Sanders up the hill 3 sets
Next an Indigenous Native American run all the way to the start of the gravel road and back with the trailer doing 5 WW2s and running to the front.
3 more sets of exercises at each end of the parking lot near the playground short ways
39 double count toe taps
39 double count Imperial walkers
Next we would do a lap around the park, stopping at each speed bump and doing 13 SSH (7 speedbumps). Good conversation during this lap. Got to hear how Wet Bandit, and McRib got their names. (Both good stories)
Next up wasn’t quite the finale, but it was what I was building up to.
2 things I hate and I decided combined them to make 1 rep.
Lieutenant Dan Burpees(lunge, lunge, squat, burpee)Mudslide suggested doing the burpee first.
3 sets of 13 performed at each end of the parking lot.
It was also at this time that a lot of the baseball teams were showing up, so it was nice to kind of have an audience.
Next we moseyed over with some Bernie Sanders,to the basketball court without the fence around it.
Chum’s one legged LBCs x13 each side, then 13 with both legs straight and off the ground. REPEATO.
39 Alabama Prom Dates In Cadence
39 Supermans NOT In Cadence
Mosey back to the flag for a couple minutes of Broga led by Mudslide.
Circle up for names, numbers, and announcements.
Great morning for a workout. It was a small group, with a lot of regulars at other AOs for SOJ takeover, but a good PAX. Everyone pushed through and got it done!
Check Slack for everything going on.
17 warriors for Jesus (including 8! FNG’s) attending the WEAG Men’s retreat escaped their tentsacks bright and early to shout NO RETREAT! into the perfect 70 sunrise on the James River. For your reading pleasure, here’s the instant replay on these heroes taking the hill of victory:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
COP #4:
COP #5:
Mosey BTTF:
COT:
NMS: God provided these lads with an AWESOME retreat on the river, perfect weather, corn hole tournament, massive steaks off the grill, jet skiing and paddling on the James, some poolside worship, and of course a classic DTH sweatfest. Super fun to have a bunch of FNG’s come out, all pumped up to join F3RVA and post again soon. Ya’ll better watch out for Snap, Slider, and Spielberg – these teens are hungry! YHC has worked on Hangman for a looong time and he’ll be an awesome addition to our PAX. Also great to welcome a transplant from Tennesee F3 nicknamed Tebow who’s our church’s youth pastor. Always appreciate the stalwart support of F3 brothers like Draper, Chaplain, and Scrum who would post with YHC no matter the conditions or numbers. God is good all the time! SYITG, DTH
Prayer Requests:
YHC got an early start this morning. I was eager to try out my new watch I got for my birthday. I was pretty sure my old watch was shorting me mileage and I was correct. I was having the worst time getting my pace under 10 minutes per mile and today I was right at 9 minutes per for 6.2. Took a couple laps around the park and a couple half pipe loops on Courthouse. I made my way back to the parking lot at 6 am for ruckers and 630 for runners, but I was flying solo. Put the ruck on and grabbed a 30lb dumbbell and did a lap around the park. Beautiful morning for a Birthday Que!
7 Disgruntled Initech Workers including an FNG were called in on Saturday. Here’s what Milton and his Stapler observed :
Mosey around to other side of school where benches are
Definition of F3, Core Principles and Mission Statement
Triple Check : Dips, Stationary Lunges, Timer runs to tree and back
Mosey to parking lot hill
Dora : 100 Merkins, 200 Chum’s One Legged LBC’s, 300 Squats
Mosey across street to baseball field
Bearmuda Triangle : 1 Burpee at First Base, Bear Crawl to Second Base then do 2 Burpees, Bearl Crawl to 3rd Base then do 3 Burpees, Repeato going back the other way to First Base
Mosey to Basketball Court
4 Corners with 10 Ball Dippers DC, 20 Merkins, 30 Plank Jax, 40 Chum’s One Legged LBC’s
2 Sets of Suicides going across the combined distance of the two courts without stopping (1 Set = Run 1/4 way then back, run 1/2 way then back, run 3/4 way then back, run to far side then back)
Mosey BTTF
1 Min & 30 Sec of Flutter Kicks
DONE
Numbers, Names, YHC took us out
Continued Prayers for State Farm’s M’s family stress and YHC’s Dad’s parkinson’s disease
Announcements : Summer Tour continues!
NMMS : YHC’s facebook post yesterday worked! It brought out FNG Jim (James Stohlman) now known as Initech because he works in Logistics (watch Office Space movie if you don’t get this reference). The Crucible AO is serving a great need providing an AO in the Manchester area which is under-served. It’s the farthest east of our AO’s. Put the word out and EH some new guys to get out there. State Farm, Bed Pan and YHC all punched a ticket on the Summer Tour today! Final Thoughts : Shout Out to Flintstone who ran a 10k before posting today. That heat hits different at 7:30 am. YHC was on the struggle bus today.
EFH and Boberry were patiently waiting as YHC rolled in and planted the flag before hitting the roads around Dogpile. Mostly flat ground traveled with discussions of the tour, takeover, and fast food work culture. Good start to the morning.
Wilson may be ready to join the ranks of the millennial and GenZ cord cutters. Aisle 5 still watches PBS on a 13″ screen. The 3 runners added some extra mileage to avoid Mt Midlo but that may not have been easier. Boberry will always say yes to the Manders hill if given a chance.
5 runners and 1 Rucker dismiss the haze and came out for another tomato run
The night before Opus suggested a 4 minute run and 45 sec walk set so the PAX. YHC lead the PAX through Rutland, Kroger, and Bojangles loops to us 4 miles
Felt good to take it a littler easier that morning
Spit On That!