Tag: Ghost Flag

  • Jorts Takeover #3

    The South has risen again! 7 SOJ versus 5 Tuckahoe natives = successful Q steal from Kubota, in spite of some initial protests about technical clown car regulations (this is where NTB hangs his head in shame). Kubota was made to poke a couple holes in his weinke and wear it like a ghost sheet for the entirely of the following workout:

    The THANG:

    MACHISMO: 

    • Warmerama
    • DIRTY SOUTH 4 Corners – Hillbillies, APD’s, Humpers, & Lt Dan’s

    DTH:

    • Mosey behind the church
    • OLD HUNDRED with movement exercises between descending sets
    • Mosey BTTF for final x10 Burpees

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • SPLINTER took the PAX out in Prayer

    NMS:  Dear Tuckahoe, 3-2 SOJ, come get you some! We don’t call him HEIST for nothin. It aint over till it’s over! Love, SOJ

    Announcements (SEE SLACK!)

    • Saturday 10/21 – 3pm Brewery Tour (text DTH for details)
    • Sat 10/28 Dogpile Costume Party
    • Mon 10/30 YeeHaw’s VQ
    • ONGOING – Shoe Drive (and suits?)

    Prayer Requests:

    • Fudd lost his job – prayer for peace, and an even better career door to open!
    • Prayers for Israel and all those affected in the conflict

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!

  • Who you gonna call?!

    Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. 

    Mosey to ‘Murica blacktop for warmorama:

    1. SSH
    2. Deadman hang
    3. Ukrainian Soldiers 
    4. LBCs
    5. Scorpion Stretch
    6. Merkins
    7. Stretch 30 seconds OYO

    The thang: 

    1. TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. 
    2. Indigenous person run: Mosey around Mary because Thanksgiving is coming. Stop back at ‘Murica 
    3. Triple Check: Dips/Pullups/Run to trash can. Might need to work on getting 5 guys on 3 pullup bars. 
    4. New activity for 45 MoM: Maporama! Choose a state and seal your fate:
      • Massachusetts: 15 second Yankee aggressor plank (left hand down, right hand behind back)
      • Virginia: 15 second Southern Gentleman plank (right hand down, left hand behind back)
      • Alabama: 20 APDs
      • Florida: 20 Pickle Pounders
      • Texas: 15 No cheat Merkins
      • California: 40 monkey humpers
      • Took a detour to Korea: 10 kimchi twists 
      • Maryland: 15 crab cakes
      • Michigan: 10 American Hammers
      • Alaska – Start at Alaska and polar bear walk around the US (5 bear crawls + merkin) back to Alaska.

    BTTF – 20 second stretch 

    Numbers/Names. 

    Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.