Tag: Ghost Flag

  • F3 RVA Ghost Flag On the Move

    10 HIMs came out on this Monday morning expecting the start of Whitesnake’s Birthday Week of Qs, however Q number 1 was stifled by the F3 RVA Ghost Flag that was in possession of YHC. Here is how it went down:

    Warm up mosey around parking lot, followed by various IC exercises – SSH, Deadman hang, Copperhead Squats, Ukranian Soldiers, Merkins, LBC’s and Flutter Kicks

    COP 1: Parking Spot GHOSTS: Start at the island on one end of the parking lot and bear crawl across until you reach the 1st parking spot. Exercises performed x 10 and continue bear crawl to the next spot for a total of 5 parking spots across the lot. Exercises included: (G)lute Side Steps, (H)and Release Merkins, (O)ne Legged Squats (S)ide Straddle Hops, (T)uck Jumps. Performed x 3 with bear crawl as MOT and x 2 with lunges as MOT.

    COP 2: Mosey over to the bus loop for a triple check with Curb Dips, Carolina Dry Docks and a run around the bus loop

    COP 3: Mosey to the hill on the left side of the school for a Dora with 100 Merkins, 200 Squats and 300 Double Count Flutter Kicks while partner Bernies up the hill and runs back down.

    COP 4: With 5 minutes left, stayed at the bottom of the hill for 1 minute Wall Sit, 10 Donkey Kicks OYO, 1 minute Wall Sit, 10 Donkey Kicks OYO. Moseyed back to the flag for 5 burpees OYO to close out the time.

    Numbers, Names, Announcements – F3 Daddy/Daughter Dance, SOJ Chili Cook Off Nov 24, See slack for others, Prayers – Fudd’s Sister, Faceplant’s Wife, Fireman Ed, Dental Hygienist to fall into place for Seymore.

    Thanks to Whitesnake for being such a good sport and allowing me to steal the Q and for The Deep to lose its virginity to the Ghost Flag. Happy Birthday to Whitesnake on 10/31! It was a pleasure leading you fellas today! Get out there today be a positive light in someone’s life!

  • All Hail Sky Boob!


    15 Warriors of the gloom came out to No Toll on a crisp Tuesday morning. 14 were expecting a Rosie Q. They did not get what they came for. YHC Ghost Flagged Rosie and stole the Q


    Start off moseying to the parking lot next to the recycling area, and the PAX was awed by the sight of the alien space craft shooting through the night sky. “It’s a Sky Boob!” said the PAX. When I was finally able to get the PAX back to task and not gawking at the giant boob in the sky, here’s what may or may not have happened.


    Standard warmarama, maybe more arm circles than DTH would have preferred.
    The Thang
    10s. Just like 11s only 10s
    9 DC bear crawls-1 wide grip merkin
    Then run it back
    1 DC Crawl bears- 9 diamond dry docks


    Four corners escalator
    Adding a new one to the exicon. Need a better name.
    Double clutch Squat jumps (down for a Squat, halfway up, back down then jump)
    1st corner 25 heels to heaven
    2nd 25 h2h, 25 double clutch jump squats
    3rd  25 h2h, 25 double clutch jump squats, 25 merkins
    4th 25 h2h, 25 dcjs, 25 merkins,  25 Ball Dippers


    Quarter Pounder
    25 WW2s
    50 Oblique LBCs (25 each side)
    75 Ball dippers
    100 Side strattle hops


    100 supermans just because


    Mosey back to the parking lot
    Safety squats
    Grab a cone and do 25 squats in Cadence.


    Bttf
    Finish off with 100 curb dips


    Lots of exercises adding up to 100 today was not a coincidence. Turns out this was my 100th Q!
    Great crew today that tolerated all of the 100 counts. I thoroughly enjoyed my first time at No Toll. I was blessed to lead this PAX. Thanks for being a good sport Rosie.


    Announcements


    Serious question
    If a PAX had a heart attack in a workout, would you be able to perform CPR and keep them alive until an ambulance showed up?
    Reach out to Flatline to sign up for CPR training. Be prepared to save a life.
    Open spots available
    10/15 and 10/16
    Meatball is looking for HCs to bring a dish to the 10 year Potluck at Hugueno Park

  • The longest .85 miles ever

    11 gents gathered for Futon’s Q, however, other plans were in motion, YHC was coming with the RVA Ghost Flag to steal the Q.

    0530 we launched running up the sultry Sultree stopping at a couple spots for a traveling COP. We ran up to W Millington and hung a left and ran until we hit the dead end, this is where the fun started, the arduous journey back. The progressive regressive is always a great way to make distances take longer. We did a 3 step forward, 1 step back, using the mailboxes as our markers. The mailbox in the progressive we did 10 of an exercise, the mailbox in the regressive we did 20 of an exercise. Various Merkins, Ab exercises, squats, SSH’s, etc.

    We were running low on time to we went from 3-1 to 2-1 and finally 4-1. We landed back at the parking lot at 6:14 and did a little stretching and finished with 5 Burpees. 2.45 miles covered.

    Announcements – Labor Day Convergence at Nuckols Farm Elementary at the new West End AO. 0700. Coffeeteria to be directly after. Family friendly river float Sunday, September 8th. Whitesnake is looking for volunteers to help with drinks/etc. Meatball is coordinating the 10 year convergence Pot Luck, see slack for details. Team Brightside donations for the 10 year convergence, the goal is $60,000 and its currently at $55,000.

    Prayer Requests for Katniss/Katniss’ family. Please be praying for them

    NMS – YHC was glad to return to Satan’s Hill. YHC always feels welcome. Not too much mumble chatter since we were constantly on the move, but it was good to see Chipper out for the second time this week and TSG for his second post. Chipper said he is going to make M/W/F a routine and he already has 3 commits for next Wednesday at Green Mile. Futon is now in possession of the RVA Ghost Flag, expect to see it make an appearance again in the new future.

  • Ghost in the Graveyard – Run, Run, Run

    4 HIM’s decided to push themselves this morning and arrived at Swift Creek Middle for an early morning workout. Much to their surprise they arrived to find the Ghost flag. YHC had a plan in store to bring back the ghost flag when it was least expected and I couldn’t think of a better time than 4:30 am at the graveyard.

    Big Rig had a great plan in place but was a pro and turned the Q over to YHC. Here is what went down…

    Grab a cindy and head to the track…

    Warmarama- SSH, Dead man hang, Imperial walkers, merkins, LBCs…lets get to it

    The THANG- 2 laps around the track then a round of Gobblet squats, Hand Release merkins, Overhead Press, Spider Mans, Times 2 curls…you see what I did there GHOST! Starting with a set of 5 and increasing by 5 each round. The team of beasts put in 5 rounds. farmers carry back to the flag

    announcements- check slack

    Prayers for the kids heading off to school and their parents !

    Thanks for a fun morning! The ghost flag is now with Big Rig…be prepared!

  • Philly Special

    What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special!

    YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down…

    Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC didn’t want Swoop down in the dumps so with much respect to the city of Brotherly Love, the PAX flexed that love by partnering up for duration of the workout. A few nods were also given to Swoop’s beloved Philadelphia Eagles. Go Broncos!

    DORA

    • Runner to the top of Satan’s Hill
    • 100 Jerkins
    • 200 Coupon Curls
    • 300 Arm Circles

    Moseyed through the woods to cul-de-sac #1

    • (20) Booyah Merkins with partner for one of the greatest Safeties to ever do it…#20 Brian Dawkins

    Moseyed up the hill to cul-de-sac #2

    • (22) Booyah WW2’s with partner for one the most appropriately numbered players of all time…Duce Staley who wore jersey number…you guessed it, duce duce!
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #3

    • (60) Wheelbarrow-style Merkins with partner (30/each) for Eagles legend Chuck Bednarik.
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #4

    • (92) Partner-assisted Heels to heaven for HOF Reggie White (was supposed to be 46/each but we ran short on time so 23/each)
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Back to the Ghost Flag for names/numbers and prayer.

    Announcements –

    • Ultimate Frisbee Tournament on Tuesday, August 6th at No-Toll. SIGN UP on Slack!
    • WIN – Futon brought his buddy out and he has been named Munchkin!

  • I’m the Captain Now!

    After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now…

    • Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate)
    • Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo
    • Tennis Court – Merkin jax suicides
      • 1rep/4reps – perfect merkin then plank Jax
      • Bear crawl to net
      • 2reps/8 reps
      • Crawl bear back
      • 1rep/4 reps
      • Repeato for 3/12 reps and 4/16 reps – swoldiers were feeling it!
    • Relays
      • Sprint to other end of horseshoe first PAX calls out XO – go until 6 is in then 5 reps in cadence
      • First set – American Hammers
      • Second Set – Alabama Prom Dates
    • Bank Vault
    • Pax Circle Up for “Banking” XO’s – all pax combine reps together while 2 pax do various MOT exercises
      • Round 1 – timer – Partner Sprint with bands to end and back
      • Round 1 – Pax Bank – 1,000 Merkins
      • Rounds 2 thru 5 – timer – bear crawl pull thrus with Cindy
      • Round 2 – Pax bank – 1,000 Diamond Situps
      • Round 3 – Pax Bank – 1,000 Groiners
      • Round 4 – Pax Bank – 1,000 Flutter Kicks
      • Round 5 – Pax Bank – 500 Burpees
    • Finisher – Run to end of horseshoe – single leg/arm XO’s in Cadence
    • MBTTF
    • Names, Numbers, Announcements
    • Ultimate tourney, James River Float, Convergence 9/21, get on your summer tour!

    Enjoy the ghost flag takeover! Coming to an SOJ AO near you. Great seeing the hard work put in today – absolute humid mess out there but everyone rose to the challenge. Props to Stinger (Downrange from Tuscaloosa Alabama) – he’s an old friend of Purple Rain and Heist – great to see him enjoying the Monday Beatdown. Love this group of PAX – I have to BRING It to challenge these guys. Thanks all – enjoy the week! SYITG.

    -State Farm

  • Ghost Flag Resurrection

    17 HIM’s converged at Satan’s Hill to discover a brand spankin new SOJ GHOST FLAG planted by YHC to usurp the Q. The planned victim was WARBY, but after his recent calf strain he had asked STAE FARM to cover the Q, and as excited as SF was to lead the bootcamp, it was not to be…

    The THANG: 

    WARMERAMA: 

    • While WARBY left for a walking tour of the neighborhood, the rest of the PAX took off up the Hill, then returned to circle up in the parking lot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1 – GUTBUSTERS

    • Play Ghostbusters Theme Song
    • Flutters to the beat and Heels to Heaven for every “Ghostbusters” lyric

    COP #2 – THE WARBY

    • x20 WWII’s at the bottom of Satan’s Hill
    • AYG Sprint to the top
    • x20 Ranger Merkins at the top
    • Bernie Sanders back down
    • x10 Yurpees at the bottom (YURPEE = Burpee Variation in honor of the Ruskie (Yuri Verkhoshansky) who developed Plyometrics to train Olympians. Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee.)
    • Bring in the SIX doing ABC’s (…this has now been added as the latest in the long line in WILDCAT’s superpowers)

    COP #3 – HAPPY QUADS

    • Press play on the song “Happy,” by Pharrell Williams
    • Hold squat in Peoples Chair, coming up with every “Happy” lyric, while overhead clapping along to the beat

    PLANKORAMA INTERMISSION

    • Get low and State Farm stated the F3 Mission, push back up
    • Down again and Purple Rain quoted the F3 Credo, push back up
    • Last time down and EF Hutton gave us the 5 Core Principles, push back up

    PRO TIP for newer guys who want an easy way to remember the 5 CP’s, use the acronym FORGE:

    • F – free
    • O – open to all men
    • R – rain or shine
    • G – guys rotate the Q
    • E – end with a COT

    COP #4 – THE WARBY, Round 2 (insert emoji vomit face here)

    COP #5:

    • Grab a rock and circle up
    • SATAN’S THRILLER
    • Press play on MJ’s “Thriller”
    • OYO choose to wither stay with STATE FARM to do coupon reps, OR join the Q running up and down Satan’s Hill
    • DTH and SF switch half way
    • Return the rocks
    • That’s TIME! 

    GHOST FLAG CEREMONIOUSLY HANDED OFF TO STATE FARM, AND THEN REVIEWED THE RULES:

    • Bring the Flag to any SOJ AO, plant the Ghost Flag before the kickoff time, steal the Q.
    • Whoever had their Q stolen keeps the Ghost Flag to pay forward the fun at another SOJ AO in the not-so-distant future.
    • Not to be implemented for special/anniversary Q’s 
    • Keep the flag in SOJ

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome big group of brothers today, and GREAT to have my younger brother Flint (John H) down visiting from Philadelphia. Pretty wild to leave Bon Air in the pouring rain, get to SH where they hadn’t had a single drop, complete a completely dry beatdown, and then return to BA with ongoing pouring rain – hope you Deep South boys get some rain! Special thanks and TClaps for STATE FARM being such a game brother as to embrace the disruption of forfeiting his planned beatdown (which I’m sure would have been awesomely awful) for our inaugural SOJ Ghost Flag Takeover. Shout out to newbie KATNISS getting after it and posting everywhere, and nice to meet LACES OUT (was SO confused when you emerged from the driver’s seat of State Farm’s yellow truck, then we noticed two of the exact same truck.) Also, good to see HUTTON flexing his Summer Tour muscles, and a HAPPY 45th BIRTHDAY to WARBY!  In a nod to the summer tour and during a season of seeing what YHC is physically capable of, this was YHC’s 5th Q in a row this week. #6 will be a Ruck tomorrow AM before POOL BOY’s VQ. The PAX weee encouraged this morning to step up and post/Q more, and HEIST challenged everyone to keep headlocking FNG’s – now’s the time! Very thankful for all you guys, and as always thanks for letting me lead! Yours AYE! ~DTH

    Prayer Requests:

    • WARBY, healing strained calf
    • FLINT, healing foot tendonitis

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sat 7/13 – Poolboy VQ at The Iron Bridge
    • Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • The GTE Ghost Haunts WestHo

    Nothing shakes a handsnake like the haunting groans of jorts-sporting ruckers handling huge wood. But by the size of his own tent party it was clear Handshake enjoyed every second of this morning’s SOJ/GTE Ghost Flag takeover. A new record was set as 25 HIM’s descended on First Watch, startling a few locals out of their shavasana meditation and tackling the latest GrowRuck Training regimen, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the parking lot and circle up (more of a rectangle to fit the small space)
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey over to the small park field
    • Circle Up with x12 Ruck-bearing SOJ studs alternating position with the ruckless WestHoians
    • RUCK CAROUSEL
    • Round 1 – Pass the rucks clockwise around the circle, each PAX completing an overhead press of the ruck before passing it to their neighbor
    • Round 2 – Sit down and rucks passed around the circle with each PAX completing a Sit&Press before passing the ruck – all encouraged to complete WWII’s while awaiting a ruck
    • Rucks put back on

    COP #2:

    • Mosey to the Church parking lot where our WestHo brothers were introduced to six of the finest logs in the land
    • Form up in groups of 4, each with a log
    • LUMBERJACK KILODORA
    • While stationary 2 partners hammer out 1000 reps, the other 2 partners shoulder carry the log around the parking lot and back to switch and continue reps
    • x100 Mericans
    • x200 Jump Squats
    • x300 Oblique LBC’s
    • x400 SSH’s

    COP #3:

    • Line up logs spaced out along center line
    • TRIPLE CHECK (same groups)
    • P1 – Standing Lunges
    • P2 – Monkey Humpers
    • P3 – Bear Crawl pushing log across narrow space and back 
    • This did not go as planned with the logs rolling too quickly on the pavement and nobody bear crawling
    • Return logs to trailer

    COP #4:

    • Mosey over to the church’s large brick patio and circle up in Plank
    • Drop to 6” and back up for declaration of each of these – F3 Mission, Credo, 5 Core Principles 
    • Remain in plank for 1:4 Escalator with shoulder taps and mericans – made it up to 4:16 before the Q called quits (50 pounds in the ruck makes these hard and it you can’t Q it, don’t do it!)
    • 1min to Stretch it all out

    COT:

    • Counterama # 25
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #GTE47 💪 !!WHUA WHUA!! 🔥

    NMS:  Way to go fellas! Many thanks to the First Watch gang being good sports for the Takeover (tip of the cap to our Regional 1st F Q @EFHutton for posting the idea/challenge this month), and thanks to @Handshake giving up his Q. Also TClaps to the SOJ/GTE boys for showing up in numbers and putting out as always. There were hopeful doubts from @Kubota early on that SOJ wouldn’t have enough number to do the takeover, but there was never a doubt in YHC’s mind. In fact, we had a few guys who had originally HC’d unable to come last minute. YHC enjoyed bringing a little GTE training to the West End so more folks could enjoy a taste of what we’ve been doing to prepare for GrowRuck next weekend. Thank you ALL for your support! 💪🔥 Yours, DTH

    Announcements (SEE SLACK!)

  • Better Late Than Never

    4 Davillians made the trip south of the wall and join 9 other of RVA finest for a takeout Q.

    This how it went down

    Mustang’s Q

    Mosey over to the traffic circle for COP

    COP (mostly IC) – SSH’s (until the PAX got quiet), Stretches, Imperial Walkers, Ukraine Soldiers, Arm Circles, Squats

    Bulkhead’s Q

    Mosey to the amphitheater

    Prison Burpees – Head up the amphitheater box jump follow by burpee. Increase burpees each row. Audible was called after the 10th or 11th row to complete 10 burpees each row till the top

    Corned Beef’s Q

    Mosey to the triangle

    Triple Check – 2 rounds of running the triangle, LBC’s, and lunges

    Spit’s Q

    Mosey to the Rusty Cage

    Lazy Dora – 75 Pull Ups, 150 Dips, 300 SSH

    Native American Run in two group back to the SF’s, loop around the pavilion, then back to the SF’s

    1 MOM – Freddie Mercury’s

    Numberrama, Namerama, Announcements, Spit took us out

    MOLESKIN

    In true Daville fashion, we were late to the party for the takeout month but come back to Dogpile.

    Mustang almost gave Gomer a heart attack with the “Mustang Way” COP

    Buckhead nearly had a mutiny with calling up increasing burpees

    Corned Beef and Spit brought some tradition to Dogpile with their Q

    All around it was great to be back in the city for Saturday morning beatdown

    ANNOUNCEMENTS

    • 10k Ruck in DaVille next Saturday starting at 5:30
    • Ruck for Food in SOJ next Saturday starting at 6. Meet at Twin Team
    • Tuckahoe Ruck coming soon

    SPIT ON THAT!!

  • Costume Grab Bag

    Fourteen ghastly creatures, including the Joker and his brood of SOJ henchmen, emerged from the darkness seeking light but found only a series of horrid adventures.  Here are the terrifying Tales from the Crypt:

    Mosey over to the DogPile Graveyard

    COP (IC)

    • Ghost Jump Ropes
    • Goblin Squats
    • Zombie Soldiers
    • Scary Rockettes
    • Sweat Devils
    • Freddy Kruegers
    • Heels to HELL
    • Grave Digger Merkins

    Mosey to the street corner

    A Nightmare on Blanton Avenue

    • 2 Burpees per Lightpole down one side, back up the other

    Mosey to the Haunted Carillon

    It Follows

    • P1 – Murder Bunny
    • P2 – WWZs x 10 and chase P1
    • At exchange BOO-yah merkins x 10
    • Reverso and continue

    Mosey behind the Amphitheater

    Cocaine Bear Lindsay

    • 30/10-25/15…10/30 Boxcutters and Imperial Squats at each rim and in the valley
    • Bearcrawl down the valley and up
    • Crawlbear down the valley and back

    Grab Your Proton Packs and head over to the Amphitheater to face Gozer the Destructor

    Ghostbusters

    • Step 1- 1 Bench Kick, 1 Incline Merkin, 1 Box Jump
    • Step 2- 2 Bench Kicks, 2 Incline Merkins, 2 Box Jumps
    • To the top – Step 18

    Cross the Streams In Cadence (Plank-o-rama)

    Mosey to Camp Crystal Lake

    Friday the 13th (think Sharks and Minnows)

    • PAX moves across the lake by bearcrawling
    • Jason Vorhees (YHC) is the Thrasher (tag PAX while Bearcrawling)
    • Repeato until all PAX has been caught

    Mosey back to the Flag

    Mary

    Numberama, Nameorama, COT

    MOLESKIN

    YHC is an unrepentant Survivor and Halloween nerd.  Boom, perfect beatdown costume, much more forgiving that the polyester Antman suit or Joker digs, while far less embarrassing than the bunny and wolf ears, though not nearly as funny as Captain Hardywood Sparrow.  TClaps to the literal clown car from SOJ and classy move to leave the ghost flag at home.  Westhoe is savage and merciless and happy to take any advantage in the battle for CSAUP supremacy.  Soundtrack of the morning included tracks from A Nightmare on Elm Street, Friday the 13th, Halloween, Ghostbusters, Ghostbusters II, Gremlins, and we threw in Rockwell’s Somebody’s Watching Me, Thriller, Highway to Hell, and Crazy Train.  The Freaks Come Out at Night was on deck when time expired.  Grateful for this group and doing dumb things to keep it fresh and fun. #MFFFA 

    ANNOUNCEMENTS

    Yeehaw VQ at the Alamo Monday

    Food Ruck

    Healing for all in recovery or facing upcoming challenges

    Happy Halloween!