Tag: #SOJ

  • 321 Drum Show

    12 HIMs showed up to an AO where tree-choppers are scheduled to arrive at 7am. Respectfully, we moved our cars to the road and relocated the virtual flag.

    According to the guy in the truck who asked us to move, here’s what went down at Dogpile on 3/21:

    YHC thought it would be a good workout to have everyone line-up and carry the person similar to our size, but YHC learned that such exercise has been banned since 2016. so we just did a regular mosey to the field.

    COP:
    Helicopters x12
    Ukrainian Soldiers x12
    Imperial walkers x12
    World’s greatest stretch x3
    Merkins x 10

    Mosey to the tower for a “Rolling Mary”
    3+2+1 of Freddie Mercuries, Flutter kicks, WW2, WW1, box-cutters, while rolling in between each rep, until we reach the tower.

    Tower circuit:
    6 Calf Raises
    3 Incline merkins on each step going up
    Bear crawl around the tower
    3 decline merkins on each step going down modified incline/decline merkins 3+2+1

    6 calf-raises

    Mosey to the Amphitheater:

    2 squats 2 single deadlifts on each leg, up to the top

    2 american hammers, down to the bottom.

    Shadow Boxing:

    2 jabs+1 cross, both sides, 1 min

    2 jabs+1 undercut, both sides, 1 min

    Mosey to the cage:

    Quad-check? Four rounds of:

    5 jump squats

    4 jerkins

    3 pull-ups

    Mosey down to the bridge, and 6 calf-raises on each step going back up.

    Mosey back to the roundabout. 2 mins of mountain climbers, merkins, hand-release merkins.

    COT, Announcements, Prayer Requests

    YHC appreciates the HIMs patience as YHC tests out various work-out combos. Some sad prayer requests were sad today, and we ended with a prayer for the family of a girl whose cancer spread to her brain.

    Twenty-one Pilots resounded in the AO today:

    Stressed out

    Heathens

    Heavydirtysoul

    Car radio

    Holding on to you

    Overcompensate

    Migraine

    Message man

    Shy away

    Tear in my heart

    Trees

    Drum Show

    Lane Boy

    The Judge

  • The Final Ponch of Winter ❄️➡️☀️

    The final Ponch-led beatdown of the winter kicked off under a dark, quiet sky, the kind where the world is still asleep but the stars are putting on a show. It had that calm-before-the-storm feel… and then…

    Man Down.

    Mid-mosey, Woodsman went down—sprained ankle, Wounded in Action. Immediate respect to the PAX for rallying, checking on him, and making sure he was squared away. Wildcat came through with the ambulance and doctoral expertise. Woodsman, heal up brother, we’ll hold the line until you’re back. 💪,

    The mood started gloomy, dark, a little heavy… but like all good mornings in the gloom, we got to work anyway.

    The Thang

    After a brief stretch warm-up, we mosied along and got to what Nancy dubbed it a “Beach Body Workout”… and he wasn’t wrong.

    Summer is coming, men. Whether you’re ready or not.

    🔥 Circuit 1 – Cardio Warm-Up (IC)

    • SSH
    • Heismans
    • 1-2-3s
    • Butt Kickers
    • High Knees
    • Mummy Kicks

    ➡ Run

    💪 Circuit 2 – Core Crusher

    • Flutter Kicks
    • Leg Lifts
    • Rosalitas
    • Freddie Mercurys

    ➡ Run

    🫡 Circuit 3 – Merkin Madness

    • Regular Merkins
    • Wide Merkins
    • Diamond Merkins
    • Hand Release Merkins

    ➡ Run

    🏋️‍♂️ Circuit 4 – Shoulder Burn

    • Arm Circles
    • Overhead Arm Claps
    • Apple Pickers

    ➡ Run

    ⛰️ The Finish

    • Climb to the top of the hill
    • Turn and descend
    • Sprint it out back to the flag

    No music. No distractions. Just breath, grit, and the sound of feet hitting pavement.

    🧠 Moleskin

    What started as a dark, uncertain morning turned into a reminder:

    Even when things don’t start right… you keep moving.

    • We lose a man early → we adapt
    • It’s cold, dark → we push anyway
    • Legs tired → we climb the hill

    That’s the work.

    And those stars overhead? Beauty!

    Just a reminder that even in the darkest moments, there’s still light if you look up.

    🙏 COT

    • Strength prayers for Warby, Swoop, and Crab Grass as they take on their thang this weekend—go get it.
    • Prayers for Woodsman—quick recovery, brother. We’ll be ready when you return.

    Honored to lead the final Ponch beatdown of the winter.

    Spring’s coming… and so is the next level.

    SYITG 💥

  • Hare of the Dog

    The night before was St. Patty’s, but the fellas understood that if they were drinking then, the only “hair of the dog” they’d receive the morning after would be their Q. An easy mosey into the new neighborhood section and subsequent warm-up gave way to a cinder block workout on the Woodshed’s own version of Satan’s Hill (yet to be named). Trips up and down the hill included a handful of burpees on the descent and rounds of various coupon lifts at the bottom (bicep and tricep curls, bent over rows, and military presses).

    Following the hill workout, the PAX did a Triple Check with a shorter run into a cul-de-sac interspersed with goblet squats and flutter kicks. After toting the coupons back to the clubhouse, we finished up with a Circle of Fire.

    ANNOUNCEMENTS: Nancy Lopez is sponsoring a 5K, the GLOW for Galactosemia, on 4/11 at Robius Landing. Rudy is also raising money for Family Lighthouse (and folks could have signed up for his bracket challenge).

    PRAYERS: to everyone in general.

  • Conquering Tryhard at Handicamp

    10 gloom studs assembled for a refreshing ride on the Forge pain train, with YHC digging back in the annals of historic novelty for a nonstop high rep whoopin – as follows:

    The THANG: 

    MORNING CALL:

    • Mosey the latecomers loop and end up back at the Mobile Taco Pullup Station
    • PAX plank while taking turns doing 5 pullups on the bar, each PAX declaring their nickname with gusto and the PAX repeating

    SLAUGHTER LIGHT POLES:

    • Starting at the flag, stop at every light pole going down Sheila Lane to the Culdesac, and at each light pole complete x5 Squats AND x5 Merkins

    WARMERAMA: 

    • Circle up in the Culdesac
    • Welcome & Disclaimer
    • Warm-up Reps IC, including the infamous 8-count “DTH” (Dolly, Toe touch, Heels to Heaven)

    CATCH ME IF YOU CAN:

    • Partner up, runner Bernies while chaser completes x3 Burpees then sprints to switch
    • Stop at the “handicamp” ramp

    THE GREAT WALL OF TRYHARD: 

    • Climb the 8-10’ stone retaining wall, safely, for those PAX feeling comfortable doing so. If not, either spot from the bottom or help out at the top. 

    NEW GLORY RAMP:

    • 1st Half – Bear Crawl
    • 2nd Half – Lunge

    JERKIN GYM:

    • NEW Partners, each completing reps, for three rounds total
    • x10 Dips (feet held)
    • x10 Cliffhanger Merkins (feet held)
    • x10 Jerkins (feet held)

    DORA:

    • NEW Partners assemble at the stairs
    • x100 Heels to Heaven
    • x200 LBC’s
    • x300 Flutters (2-ct)
    • Moving partner Tooth Fairies the stairs and runs the loop back around to switch

    Beeline Mosey BTTF for COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – specifically lifting up Scram’s brother in law with new esophageal cancer diagnosis and Dookie sharing about his son’s teacher who suddenly passed 

    NMS:  Solid PAX to run through some of our favorite DTH routines. TClaps to these Forge studs embracing the suck and conquering all these COT’s with great enthusiasm and effort. While bearcrawling the handicap ramp (AKA hadicamp) Snuff noted the brutal hear crawl was better than needing it for a wheelchair. This sentiment of gratitude for the strength and health we enjoy was rolled into the sober reality during COT that none of us can count on tomorrow, and we all ought to do all we can for the time we have today – seek and give forgiveness, put others needs before your own, stop to enjoy the beauty and blessing of moments and margins. Lovely coffeerama followed courtesy of Snuff, with excellent discussion about our 3rd F topics of Prayer and Study. We are better when connected with each other and with a greater power’s accountability and guidance of the What-What. The joyful grand finale on the morning was Scram agreeing to VQ this Saturday at Bon Iron. Let’s GO!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • *Scram VQ* this Sat (3/21) at Bon Iron
    • 3/21 Kickers Game Home Opener
    • 3/29 Family Ruck (2pm Ruckhenge)
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • Weekly: Forge Coffee + QSource
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)

  • O’Doyle rules!

    5 HIMS including an FNG came out for school this morning. Here’s what went down:

    Warm up: mosey to the bus loop and circled up. SSH, Ukranian soldiers, Imperial walkers, and various stretches

    The thang: BILLLY MADISON. We all went back to school today. Run the bus loop and pair it with an exercise with 12 reps. ladder style.

    Kindergarten: 2 Burpees

    1st grade: SSH

    2nd grade: calf raises

    3rd grade: flutter kicks (double count)

    4th grade: squats

    5th grade: LBCs

    6th grade: merkins

    7th grade: Carolina dry docks

    8th grade: Lunges (6 right, 6 left)

    9th grade: plank jacks

    10th grade: American hammers

    11th grade: HR merkins

    12th grade: diamond merkins

    We ran out of time and had to complete 10th – 12th grade at the end in one final set. We modified the run half way through after Ponch noticed each bus parking spot was numbered and we then ran to the associated number, which shortened up the run. Only a GED this morning for the PAX!

    N/N

    Announcements: -> slack, Glow for Galactosemia 5K, Rudy’s fundraiser for Lighthouse

    Prayers: Ledecky’s father in law is recovering from heart surgery, Pax with unmentioned prayers

    Happy to see an FNG come out, thanks to BRU! He gave us a lot of options for names but we landed on Ledecky. Pleasure to lead you fine gentlemen.

  • The Mexican Fisherman

    On YHC’s 38th birthday, there was a return of winter to RVA as temperatures hovered around 30. Despite this, we had a strong crew to start the day. We rucked to Bon Iron and got to work. rucks held overhead doing laps around the playground while cycling 38 squats, 38 single-count lunges, and 38 step-ups. From there, we cut over to Logan and Burrough and kept it moving, with DTH making his appearance fashionably late as we ended back at Einstein’s. Discussion of the Mexican Fisherman parable was woven throughout the workout and carried into Coffeerama, a reminder to be intentional about what we’re building and not just grind endlessly without purpose. Grateful for another year and this crew.

    Announcements:

    Richmond Kickers this Saturday at 6,

    Off the Books Ruck on March 29,

    GrowRuck on September 25.

  • HB WOD: The Calm Before the Storm

    An enthusiastic group of 9 assembled for the latest edition of Huge Bells. The skies looked ominous; but the fellas were ready to put in some work. Here is a brief summary for your viewing pleasure:

    Grab the KBells for a Slaughter Start on the grassy knoll. Bear Crawl up hill, overhead carries on the flat sections, regular mosey downhill.

    Warm-Up in the parking lot: Mario Jumps, Karoake (x2), Minecraft Walk, Butt Kicks, Bernie Mummy Kicks, Side Shuffles, BOC’s.

    Mosey to the Amphitheater area for Exercise One: KBell Wall of Death
    5 rounds of 20 Wall World II Sit ups, People’s Chair Upright Row, Wallabama Prom Dates (with Kbell), One Legged Shoulder Presses, People’s Curls, run to the abandoned school and back.

    Back towards the flag mixing in a couple exercises: Around the Worlds, Reverse Arm Curls, Bernie with High Hold, Lunge Walk.

    Numbers/Names/Announcements/Prayer Requests

    Stag took us out.

    Final Thoughts: Amazing effort by all the PAX this morning! By the end we were all swole and ready for the F3 Calendar photo shoot. Well deserved cups of coffee were provided by Snuff. Good luck to NTB as he starts his new job – just smile and nod!

    SYITG

  • Two by Two

    Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.

    Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.

    Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.

    Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD

    Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end

    Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs

    Indigenous peoples run back to the flag with last person stopping for 2 squats.

    Held plank for last two minutes.

    Announcements: check slack, various 5ks coming up

    Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one

    Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.

  • Rucking and rolling

    5 HIMS came out early before the light for some morning wood. Big Rig was already out getting miles in but decided to stop and join us. We covered 2.76 miles around the park including a short detour through the woods. Good conversation was had including talk about concussions, bunions and shoes, grow ruck, and work. The more I hear about grow ruck the more I become curious. Don’t think I can swing this fall but maybe in the future. It doesn’t sound like anyone other than DTH and L Woods wants a round two with that. Respect to them. Privilege to lead you fellas this morning.

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG