Tag: #SOJ

  • Hello Darkness My Old Friend

    Four of Midlothian’s most handsome men gathered at The Old Hundred this morning only to discover the lights were also on spring break. Undeterred by the monsters in the dark, our fearless heroes pressed on. Heres what went down:

    Warm Up: Short mosey, SSH, Ukrainian Soldiers, Copper Head Squats, various stretches.

    Workout 1: Four Corners. Corner 1: kettlebell rows (10 per arm). Corner 2: 20 swings. Corner 3: 30 deadlift/squat combo. Corner 4: 40 overhead press to crossbody crunch.

    Workout 2: Ring of Fire. Various ab exercises around the circle.

    COT: numbers/names. Announcements: Nancy Lopez 5K on April 11 (details on Slack). Took us out in prayer.

    Thankful for fellowship with you fine men. ‘Til next time!

  • Alamo, Alamo, Alamo

    50 cent isn’t the only one rollin 20 deep in da club. The PAX brought that this fine Monday morning to celebrate 3 years of the Alamo.

    5:30 and we were off for a warm up mosey through the tunnel and back to the flag. Ghost flag was threatened when SSH were not the first on the list. DMH, Cherry pickers, SSH, merkins, a few wife stretches, flutter kicks, jazzercise and 3 burpees.

    The PAX needed to get to COP location. We got there by an indigenous person bear crawl, forward, to the window, forward, to the wall. Followed by burpee broad jumps to cap it off.

    COP #1 Cookie took the reins for 11s. 1.5 squats at the bottom of the hill, lunge to the top for burpees. Broad jumps down the hill.

    COP #2 Warby took over for 4 corners, partial lady of the night style…. Corner 1: 10 Walkout merkins. Corner 2: 20 double count windshield wipers. Corner 3: 30 double count flutters. YHC looked at the clock and we reversed the above and ended with 40 shoulder taps.

    A few minutes on the clock, circled up for planks. While holding the plank, name the PAX member to your left. we had 3 penalties which resulted in 5 merkins each. We also got through a few AB ring of fire until time.

    Numbers, names, PR, COT

    This was also Cookie and my 3 years with F3. Wouldn’t be where we are today without this group!

    Always an honor to lead you gents!

  • Getup 11’s = 66 Total

    8 classic rock metal swingers strode into Huge Bells ready to rock. Here’s how we hit replay on a full body whoopin:

    WARMERAMA: 

    • Classic Rock ON 🎸 🤘 
    • Mosey lap with KB’s + variable movements
    • Inchworm to the top of the knoll, then back down to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG:

    • Mosey around to the amphitheater and line up for ELEVENS
    • Turkish Getups 10 —> 1
    • KB Smokers x10 EVERY TIME
    • KB Bear Crawl between sides

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer 🙏 
    • Pull-up Challenge! (Currently at 12)

    NMS:  Solid PAX for a Turkish smokefest. These boys put in the WORK! 💪 Awesome to see DANGLE back in the gloom today after a year hiatus (BIL of Snip and Stagg) – just one more BIL to go! TClaps to Snuff planting an F3 Flag, AND bringing delicious coffee! After our goofy picture at the flags, Dookie proved he could clutch a KB with his legs and complete x3 perfect pullups! Keep getting after it! Pretty sure today’s Q starts the countdown to a total of 500 documented Q’s for YHC. 🔥 Yours AYE! ~Dr Tryhard

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! Registration Link below:

    https://event.freedom-ops.fit/gte-74

  • 9 Mile Skid

    On a ten mile ride. Am I right? Good ole GD. Anyway, knew this might be a solo run this AM with pax out for spring break. The show must go on.

    Route – over to Brigstock down to Ellesmere, Old Stonegate, Radstock, cross over Salisbury to Starcross and back home on Salisbury. Nearly 5 miles, little longer than usual but a good out and around kind of run.

    -Singer

  • Family Time!

    Today’s OTB family-friendly ruck gathered 29 cheerful hearts of all ages for ruck/hike through Larus Park. We started with a warmerama and stretching on the green space next to Gelati Celesti, and YHC even called a few reps in cadence. Before launching we covered safety rules for our big group including lots of kids, and then trekked a 2.5 mile loop around Larus with a merry band of high-energy boys leading the way the entire time. We stopped for the SIX a number of times including a refreshing splash in a creek and death-defying heights at the climbing rock, and made it back in just under 90 minutes. No injuries, bright sunshine, and fresh air! We topped it all off with a COT, a coolest gathered rock competition, and great conversations over ice cream. Until next time, Yours AYE! ~DTH

  • Conan….what is best in life

    With Spring Break starting…..numbers probably for the next week will be lower. Those are out travelling, trying to get away enjoy a break from RVA and the rat race that it is. 7 came out this morning to see what I had planned.

    A mosey to the tower(where we grabbed Hitch) then started off a nice warmup(SSHs, Imperial Walkers, Copperhead squats, Flutters, Alabama prom dates plus adding a little Wilson’s and Fudd’s wife to get the body ready. First part….triple check consisting of shoulder taps, Lt Dans and run up the right side, behind and back down. Get the body moving and working early

    A classic, something I enjoy putting into my workouts is a Dora. A classic really works plus you add something like a run uphill it adds more to it. The classic is 100 Merkins, 200 squats, 300 LBCs(plus any additional reps or runs to help others finish). After that it was a short mosey to the nearby circle. We did a 4 corners next(now 4 corners can be 4 points) regular styler today 15 Carolina Dry Docks, 30 DC toe taps, 60 mountain climbers, 90 SSHs(that lactic acid gets going with the SSHs(do an old school 100 Florence SSHs you will see how it feels).

    Time wise, we were in good shape. I haven’t done eye of the storm in a good while. Luckily it didn’t rain as much so to the field for a quick(the middle was 2 burpees) 10 Hand release merkins, 20 Bulgarian split squats, 30 American Hammers, 40 jump squats. The end is near….to the amphitheater for a descending ladder of squats and tricep dips(even numbers dips, odd squats). After that a few minutes left to the flag for broga. Then time was up, numbers, names announcements and prayer led by YHC to close it out

    It felt good to lead. I try to just enjoy things figure my body and mind out each time. Even as I get older(with a big year change coming up this summer), I am still learning things on training seeing what my body wants plus making my mental game stronger. Final thought…prayers to Tin Man read on Slack what happened(that was scary give you that whoa moment). He will rest and hope to see him back when he gets the go-ahead. See you next time

  • Divorce Lawyers with Merch

    A fabulous five took a break from their typical Olympic gymnastics training to don their rucks for another round of Ruckhenge! As we began our journey we were overtaken by YHC’s coworker who opted to continue her run rather than stop and listen to a bunch of dudes talk about aliens, middle fingers, and all the other crazy things the kids learn in second grade these days. We kept the route flat and fast as we trekked approximately a three mile loop around Stony Point mall. Great conversation was had by all, several of the world’s problems were solved, but alas nobody wrote anything down of merit.

    Back to the flag with the same crew that started the morning where we definitely answered the question, “do you have to get divorced to receive a Brooks and Baez sweatshirt?”…yes. A serious auto accident also qualifies.

  • Light it up like its dynamite

    1 pulse pounding playlist, 12 men at the club til dawn.

    Warmarama: 7.5 minutes of dancing to this song:

    Mosey across the fields; ground pounding 11s with donkey kicks on the fence, bear crawl 5 yards and mirkins, on repeat.

    Mosey around the field and back to the pavilion for a Dynamite triple check: raise the roof, twerk squats, timer runs to the center of the field.

    3.5 minutes of dancing.

    Monkey jumpers, Alabama prom dates, Rosalitas, pickle pounders to everyone’s favorite Lonely Island song. Cash or credit.

    Circle up for some Charlie XCX, burpee every time she sings ‘I Love It.’

    Scrunchy frogs to the tune of Crazy Frog. Trojan remarked that this song may have more cultural relevance than anything Bob Dylan released. Debatable, but no one can doubt the sheer brilliance of the Crazy Frog.

    Attempted some mankillers but to be honest they weren’t hitting the beat so we just danced instead.

    Mosey to the lot: 11s to the tune of Rihanna: polesmokers, crab walk to the curb, crab cakes. All to the beat: we found love in a hopeless place.

    Mosey back to the flag for one more minute of dancing: “One day you’ll leave this world behind so live a life you will remember.”

    COT and gratitude for the great dance.

  • American Pie

    YHC has had the Q on 3/14 (National Pie Day) for the last couple years but totally forgot this year. In honor of American Pie, we had some music from the soundtracks playing as we…

    WARMARAMA – Took a lap, stretched (very quietly), gave the missions and got into it…

    COP #1 – EMOM

    • Round 1: Build up from (3) Burpees, run to the other end of the parking lot and back. Got up to (10)
    • Round 2: Build up from (3) Squats, run in the grass to the tennis court and back. Got up to (10)

    COP #2 – Partner Exercises on the tennis court

    • Round 1: Bear crawl to middle, (5) booyah merkins and crawl bear back. 3X
    • Round 2: Lunge to the middle, (5) booyah lunges and lunge back. 3X
    • Round 3: Crab Walk to the middle, booyah WW2 and crab walk back. 3X

    COP #3 – Four Corners on the tennis court

    • (10) WW2, (20) American Hammers, (30) LBC’s and (40) Flutter Kicks. 2X

    ANNOUNCEMENTS

    • 3-year anniversary at The Alamo next week!
    • Nancy’s fundraiser

    PRAYERS/WINS

    • WIN – FNG ALERT!! From Hawaii…PAX wanted Moana but went with her friend Hey Hey!
    • WIN – The PAX’s generosity helped YHC exceed the goal for Lighthouse Family Ministry! So proud to call y’all friends.

  • 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