A dozen SOJ HIM’s escaped the fartsack’s warm embrace to laugh it up with Hardywood in the chilly gloom of NoToll. With visions of Tryhard’s warm sugarplums dancing in their heads, the PAX heroically stomped the following beatdown:
The THANG:
WARMERAMA:
Mosey to BBall Court and circle up
Welcome & Disclaimer
Variable IC Reps to get the muscles warm top to bottom, broken up with variable movements across court & back
MOSEY TOLL:
En route to parking lot pay the bridge toll, x20 Derkins, x20 Dips
SEVEN OF DIAMONDS:
x7 Burpees ea corner
x14 Walking Lunges ea corner
x21 Heels-2-Hvn ea corner
x28 Merkins ea corner
x21 Squats ea corner
x14 WWII ea corner
x7 Ball-Dippers (2-ct) ea corner
MOSEY TOLL:
En route BTTF, pay the bridge toll, x20 Derkins, x20 Dips
FIVE MIN OF CORE-BUSTIN’ MARY
COT:
Counterama # 12
Namerama
Announcerama (see Comments)
HARDYWOOD took the PAX out in Prayer
NMS: Solid numbers for a cold Spring morning, and YHC had just the routine to keep the blood warm. Always amazing how long it takes to rock a Seven of Diamonds, but there was also a definitive slowing with the midway 112 merkins. The PAX crushed it all the same, and still had time for showing Mary a good time at the end. Wonderful as always to have Hardywood back out in the gloom. In his prayer, he reminded the PAX to be EXCEPTIONAL instead of settling to be the exception. We all have the risk of taking short cuts, which only limit our own potential. Let’s lead by example to not only adhere to the rules but also serve others along the way. An honor to lead as always, YHC, DTH
Six stalwarts of the gloom took on the cold this morning. The Q promised to keep the PAX warm, with mixed results:
COP: SSH, Don Qs, Imperial Walkers, Flutterkicks, Scorpion Kicks, Merkins.
Dora 123: 100 HRMs, 200 Donkey Kicks, 300 Jump Squats. Over to basketball court: Bear Crawl between hoops with 10 WWIIs at each one. Mosey down to football field: 3 rounds of 30 Benchkicks and 15 Derkins. Jerkin Gym with 4 rounds of 8 Jerkins.
Back flag for 2 min of Mary. COT and YHC took us out.
Annoucements: HDHH next Wednesday at the Answer. West End lunch being restarted, see Gypsy/Slack for more details.
NMS: Some days the only reason you post is you signed up to Q. That was case for YHC this morning. But once we got moving we had fun. Handshake shared he hates Doras but with a perfect pax number of 6 it took a good while. There is still debate about what proper Atilla Release Merkins look like but it is still to dark to tell in the gloom. Congrats to Offshore’s 2.0 on his specialty school choice. We also learned Atilla’s in-laws sound super friendly.
Handshare shared that with spring here and COVID concerns dying off PAX should re-EH guys we have not seen in a while. YHC agrees. There are a lot of guys we have not seen in the gloom for various reasons. Reach out to someone and see how they are doing.
3 Davillians got in their longest run of training on Saturday. The route was a out and back that including starting in Giles, Craney Island, then over the flyover to Rutland, and loop around Knollwood.
Before heading back the way we came, got in loop around the Cool Spring West trail.
YHC posted and waited for other Davillians on this cold spring morning. 5:30, just me this morning so Mosey to the bus loop.
COP
20 SSH, 15 Helicopters, 15 Arm circles 10 small and 5 big, reverso, 10 DQ’s, 20 LBC’s 10 Alabam prom dates, 20 merkins.
THANG
Bus loop 4 corner Escalator. So YHC wanted to get the cardio going started with 10 alternating lunges (ten reps each leg) at Corner 1, mosey to corner 2, 10 alternating lunges and 20 merkins, mosey to Corner 3 – 10 alternating lunges and 20 merkins, 30 LBC’s, and Mosey to corner 4 10 alternating lunges and 20 merkins, 30 LBC’s, and 40 Flutter kicks. Then back down the escalator mosey to corner 3 for 10 alternating lunges and 20 merkins, 30 LBC’s, Mosey to Corner 2, 10 alternating lunges and 20 merkins, Then finish at corner 1 for 10 alternating lunges.
Mosey to Basketball court behind CMS and perform 5 pull ups, 10 derkins then a suicide routine on court. Repeat this 2 more times.
Mosey back to car for 4 sets of 20 donkey kicks with 20 seconds rest in between.
Finish, and wrap up with some stretching for about 1 minute.
Moleskin
It was nice to get back in the groove from a family weekend in Roanoke. Cold weather was perfect for this routine this morning and had a cool crescent moon view while at the basket ball court.
Have a great week gents…I hope to see you in the gloom soon…Cheers…CB!
11 skipped the fartsack this morning to start their week off right at THE glorious Satan’s Hill. As always it was Sunny and 70, for another beatdown. This is what may have happened…
COP
SSH’s x 20
5 Burpees
Helicopters x10
4 Burpees
Imperial Walkers x10
3 Burpees
Don Quixotes
2 Burpees
Arm Circles
1 Burpee
The Thangggg
Suicides to the First 4 Mailboxes on the Left
1st Mailbox- 25 Merkins
2nd Mailbox- 50 Shoulder Taps
3rd Mailbox- 75 Mountain Climbers
4th Mailbox- 100 LBC’s
Mosey back down to grab some coupons..
Triple Checks
Partner 1 (Timer): Run to the clubhouse and 5 jerkins
Partner 2: Bench Press
Partner 3: Curls
Partner Leg Raises- 2 sets of 25 reps
Partner 1 (Timer): Bear Crawl to Florence’s Truck and Back
Partner 2: Shoulder Press
Partner 3: Calf Raises
Put the Coupons back and Partner Up for some Dora
100- WWIIs
200- Carolina Dry Docks
300- Flutter Kicks
Partner Bernie Sanders to the curb by the clubhouse and run back
Short Mosey Back to the Flag for some time with Mary IC: LBC’s, Heels to Heaven, American Hammers
Numberama, Namerama, YHC took us out
NMS
Being a temporary resident in Midlothian until May 7th, YHC felt like it was time to lead and Satan’s Hill gave a good opportunity to give a beatdown. YHC mentioned one disclaimer and that was if you had a different suggestion to an exercise please kindly raise your hand and I would take it into consideration… YHC didn’t take any suggestions. Good work by everyone and way to push through! Thankful for you guys, make it a great day!
Sweet Sixteen, Elite Eight, Final Four… and a Perfect Dozen at a crisp Hoedown today. Here’s how we rolled:
COP: Active mosey a couple times around the bus loop with high knees, butt kickers and karaoke to the teacher’s parking lot for 20xSSH, DMH, 10xHC, 10xLBC, 10x leg lifts each side & 10x crowd favorite Scorpion Kicks. Enough warm up and walked towards the glow of the Tuckahoe sign to kick things off.
Big Dora: 50x Big Boy Sit-ups, 100x HRM, 150x WWII, 200x MHs, timer runs to the front school walkway and back. Various Al Gore for the six. Mosey to the asphalt hill
Triple Check: Crawl bear up asphalt ridge, pop squats and deconstructed LBC’s to round out the relatively quick triple. Plank for the six. Fudd has moved to Colorado. Mosey to the top of Lindsay.
Lindsay Hill: Partner up to lunge to the bottom, timer runs down and Bernies up. 30x OYO Heels to heaven at the bottom. New partners & climb out with alternating inchworm and ape walk. About 1/2 way up we called the audible to head back to the flag
Numberama, Namerama, Announcements (West end 2nd F starting back up), and YHC took us out.
Great work this morning gents. Still amazed Faceplant confidently predicted a win on 3/15 and now has 3 of the final 4 in his bracket…. Always a pleasure to bring back some obscure exercises for Handshake and happy to welcome Marv after the long boot camp hibernation. SYITG ~GP
3rd F: (Faith) “many who are first will be last, and many who are last will be first” ( Matthew 19:30) ~TAP for the families and those impacted by all the conflicts in the world today. All sides of a conflict have 1000’s of family members impacted by the requirements imposed by a handful full of people who see the loss of lives as just a means to an end.
~TAP for the youth of our country as they enter into the adulting world among some of the highest inflation, soring gas, and house prices that has become damn near impossible. For them the American Dream feels like it is out of reach. A Starter home these days is between 200 and 300 dollars a square foot… think of that for a second.. Starting a new career at beginning salary and looking at a 900 square foot house that is going for $250,000 and gas prices at 4$ a gallon. The 20 somethings is quickly become the fastest growing homeless and suicide rates in the US.
2nd F: (Fellowship) Therefore encourage one another and build each other up, just as in fact you are doing. (Thessalonians 5:11) FNGs are starting to come out in the Winter thaw… There are many 2nd F opportunities coming up. If they are hesitant to starting the F3 lifestyle with a 0445 wake up call, then bring them out to a 2nd F event. F3 is more than just a workout and there are no rules stating the FNG has to start off at a 1st F event. ~2nd F lunch event kicking back off in the Short Pump area. It will be the 2nd Tuesday of each month around the Short Pump and Glenn Allen area. See Slack 2nd F Channel for location details ~HDHH Wednesday 4/6 at the Answer on Broad.
1st F: (Fitness) “Always prepare yourself physically as best as you can” Moral Code 235
COP: (Circle of Pain) warm-up 1 BLIMPS
5 Burpees
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Mosey to the Tennis Court
4 Corners Starting in the center of the 3 tennis courts you run to one of the 4 corners and perform 10 of a set exercise then run back to center for 2 Burpees. Go to the next corner and so on and so forth until all 4 corners and 4 sets of burpees are completed. We did 4 rounds of this with the following exercise in the corners. (32 burpees in the middle as well)
Round 1
Merkins
Wide arm Merkins
Narrow Merkins
Carolina Dry-dock
Round 2
WW2
LBC
Flutters
Hells to heaven
Round 3
Squats
Lunges
Summo Squats
Jump Squats
Round 4
Merkins
WW2
Squats
Burpees
10 or each exercise
Modified CAGE FIGHT WAR!!! YHC has a pack of F3 Workout cards. (See MudGear site to order a set) The game is simple: PAX lines up against the cage fence. One by one you draw a card, announce the exercise on it and keep it. (yes just one Body Karate.. ) (Number cards you add 10 to it, face cards are 20, aces are 100) The entire pax does the exercise at the far end fence (3 tennis court lengths away) and return to start. This is done until each pax member has called out their card. To finish this off; after each pax has their card, in pairs, they pick another pax member to “Play war” with. The higher card is the winner and the reward is we all get to do the exercise plus 5 extra in the count before collecting the losing card. this continues until one card left and we double that one up.. (Winner was 100 Arm circles. so we finished with 200 of them) Exercises pulled today: Monkey Humpers, Ranger Merkins, Low Slow Squats, Flutters, Arm Circles, Karokee, Standard merkins. lunges, WW2, and few more i forgot. Mosey back to the AO launch.
5 Mins of Mary: Flutters, Rosalittas, and LBS to take us to 8AM.
DONE!!. Lets go get coffee.
NMS: It was great to see the SOJ PAX again. Not gonna lie, YHC was a bit nervous to be leading a beatdown right now. i wasn’t sure if i would be able to finish it or not. Having a heart issue is no joke.. but having a heart issue that comes and goes is just a royal pain in the ass since you have no idea if it will happen or not. But, its all up to the Great Sky Q so, I will go where he leads me. However, just in case, Florence had told me ahead of time if needed someone was ready to step in and finish it out for me. Was great seeing all the 2.0s out at the beatdown this week. Oreo, Hammer Head, Poison Ivy, and Banjo all did great. (T-CLAP to Try Hard with the interactive Banjo ruck sack). FNG Dingo held his own today as well. That 1st F3 beatdown is never an easy one. Thank you Chaplain for pairing up with him and making sure he knew what the exercises were. Dingo is an interesting pax with many world experiences. I look forward to meeting back up with him in the gloom or a 2nd F event to hear more about his adventures. It was a great way to start the weekend off and YHC appreciate the PAX of SOJ allowing me to lead at Rock and Roll.
AS always: If you have read this far. Take the next 30 seconds to text a person in your life that you have not heard from in a while. It may be what helps them through the day.
Thank you for allowing me to lead. v/r John (Gypsy) Boles
11 Walkers, Runners and Ruckers jumped out of the Fartsack for another edition of Off the Books. Props to Tobit and Draper who were going after 15 miles this morning. Well done Fellas.
Announcements: Shiplap has the Q at Satan’s Hill tomorrow. Come get some!
